As Many Rounds As Possible In 15 Minutes:
Press x 3 at 80% of 1RM
Pull-Ups x 5
Knees To Elbows x 7

Recover Then Practice:
Tuck-Sit

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpees
Box jumps, 24/20 inch box
Med Ball Sit Ups

CrossFit Total:
“The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.”
Mark Rippetoe