1. Warm up.

2. Strength training; seven rounds of:
a. Weighted push up: 1 rep (use progressions to increase the difficulty/weight on each round up to a max, e.g elevation of feet, bands, weights vest, bergan)
Rest, 60 s
b. One arm barbell suitcase deadlift, 1 rep each hand (increase weight on each round up to a max)

3. Recovery: mobilty

*Optional (i.e designed for those that are only coming in two or three times this week); complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Power clean @ 75% of body weight
Pull ups

Part 1(a) of this workout was posted on the CrossFit mainsite on Wed 20 Jul 2011. Have a look at the comments, videos and scores here and here.