Warm up : 1000 meter row
1. Glute ham raise: 10,10,10,10 – Add weight or bands if possible
2. Using 1 dumbell @ about 1/3 body weight
30 rounds for time of:
1 snatch with your right hand then 1 lunge with each leg
1 snatch with your left hand then 1 lunge with each leg
CrossFit Havoc 
20 minutes:
Odds – Back squat 375 x 2
Evens – Power clean and jerk 255 x 1 (3 jerks on last set)