Clean & J 60×3+1,65×3+1,70×3+1×4(inc. weight if able)
Front Squats 70x4x5
Snatch Pulls from Box 105-130%x3x3
ME Bench Max Triple 3 Board, 85x2x3(chest)
Plate Raises/8 ss Dips/10×3-5
Angie 100 pull-ups, 100 Push-ups, 100 Sit-ups, 100 air squats (For time)
Notice how the workout addresses Powerlifting, Weightlifting, and CrossFit. You just have to know your own goals, and match the workout to it.