My Legs.

Warmup:

Varaition on crossfit warmup:

10 PVC pass throughs to establish squat grip on bar.
25 Overhead Squats

3 rounds
10 pushups
10 air squats
5 ring dips / 10 normal dips

10 PVC arm Circles each side


Strength: 3-3-3-3-3 Push Jerk
%3RM 50 - 65 - 75 - 85 - 90 - 95

MetCON:

4 Rounds for TIME (post in comments)

100ft walking lunges with 45# plate overhead
30 24inch box jumps
20 30# weighted pullups

Scale Metcon by weight (less overhead, less/none on the pullups)

You should be aiming to finish the workout in 20 minutes or less. Too far outside of this time domain and what is suppose to be a high intensity workout turns into an endurance slog. If that is what you are looking for check back tomorrow.