Check out this video of Jacinto Bonilla, the oldest competitor to qualify for the Crossfit Games. View it here
Skin the cat warm up
A) EMOTM 8
Heavy Push Jerk x 3
(keeps weights close for increases)
B) Clean + 1 1/4 squat
5 sets of 2 TnG heavy double
C) 60/60 x3
DU
WB
Row