The CrossFit Galveston team during Summer Series Week 1. Photo by Trevor Gerland.

Strength
Squat Snatch
3×5 Snatch Balance with empty or light bar for warm up
then
5 sets of complex:
2 Hang Squat Snatch with 2-sec pause at the knee
1 Full Squat Snatch with 2-sec pause at the knee

WOD
3 RFT
Run 400m with sandbag
100 Double Unders
5 Slam Ball Cleans 100/70

QuickFit
5 rounds for reps
1 minute of 10m shuttle sprints
1 minute of wall balls
1 minute of med ball situps
Rest 1:00