Olympic Lifting:

Snatch
5×1 up to 80% if feeling good
Clean and Jerk
5×1 up to 80% if feeling good

Strength:

Pause Front Squat
4×3

Video courtesy of Gordon Heany. Olympic great, Dmitry Klokov performing an amazing 5 second pause on a quarter of a ton front squat.  Luck you, you guys only have to do 3-second.

Pause at absolute rock bottom for a 3-count (1 one thousand, 2 one thousand, 3 one thousand) then stand.
As soon as you stand go straight back down for another 3-count. Do this for each rep. Try not to lower to slowly into the squat. Rest 2 minutes between sets.

WOD:

pic courtesy of CrossFit Rebels

Team Chipper!

In teams of 2 for time complete:
100 Double Unders
50 Kettle Bell Swings (53/35)
40 Toes to Bar
30 Handstand Pushups
20 Ground to Overhead (135/95)
1000m Row

One athlete works at a time

For the ground to overhead, the bar travels from the ground to overhead anyway but must end up overhead with arms, hips and knees locked out.