Strength:

Back Squat

2 Reps @ 50%

2 Reps @ 60%

2 Reps @ 70%

2 Reps @ 80-85%

1 Rep @ 90-95%

1 Rep @ 100-105%

Conditioning:

Elizabeth

21 - 15 - 9 

Power Clean (135/95)

Ring Dips 

2012 Crossfit Games - Elizabeth

Accessory:

2 Sets of 50 Band Pull-Aparts

3 Sets of 30 Banded Face Pulls