5 rounds for time of:
11 Back Squats, 185/135 lbs
7 Strict Burpee Pull Ups
Run, 400 m

Competition: 145/95, strict band pull-ups or ring rows (both may be done in any sequence, as in, you can do all the banded pull-ups and then all the burpees or split them up, burpees do not need to be strict)..
Performance: 4 rounds for Time or more if you are feeling up to it, 95/65,
Fitness: 3 rounds for time or more if you are feeling up to it, 65/45 or find appropriate weight. Same standard for strict burpee pull-ups as comp and performance.

CrossFit Training Camp:
Hang Power Clean 5-5-5
5 rounds for time of:
Run, 200 m
10 Wall Balls, 10/6 lbs
10 Box Jumps, 20/16 in

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.