10 reps: Band Shoulder Complex,Band Pull aparts, Band single-arm press. Partner ball work: 10 reps chest pass, left hand pass, right hand pass. 

Bench Press:5 sets of 5 reps@80-85% 

"Grace" (95/135) 30 reps clean and jerk for time.

Buy-in: Tabata Downdog progression. Mobilize.

Front Squat: 2x5@50,60%, 1x Max reps@70%

then for time:

21 Calories bike

21 Thrusters 65/95

15 cals

15 Hang Squat Cleans 95/135

9 cals

9 Front Squats 115/185 (off the floor)

Buy in: 2 rounds of- 5 kickups to the wall, 5 calories row, 10 wall balls, 10 burpees, 25 double unders. Mobilize. 

copied and pasted from games.crossfit.com:

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk (do an overhead dumbbell carry in each hand to subsitute- same distance. Use a challenging weight. 15 pound dumbbells are challenging... for Fletcher)
100 double-unders
50-cal. row (do 40 cals on the bike if a rower isn't available)
100 double-unders
50-ft. handstand walk
100 double-unders

Buy in: 10 pullups 20 push-ups 30 situps 40 air squats. Mobilize. Get some help from a trainer on your toes to bar and see if you can identify one or two things to focus on applying to your workout

Complete 7 Rounds for time of: 8 toes to bar, 12 push ups, 16 walking overhead lunges (8/side) 25/45

Buy in: 10 reps: Cat/Cowmel, Birddog, Hip Thrusts on Bench, Sit-ups, Side-lying bridges. Mobilize.

Deadlift and Shoulder Press 2x5 reps@50%,2x5@60%, 1x Max reps@70%

Finisher: Tabata Assault Bike