Today will be the first day of max effort upper body. We want to get to a 3 rep max while maintaining good technique.
http://www.crossfit.com/journal/library/PushpressJan03.pdf Check you this article from CrossFit Journal about the press and overhead lifts.
400 m run
Walking super man stretch
Band shoulder stretch and neck stretch, behind the back shoulder stretch, shoulder stretch between the legs.
3 Rep Max of Press
3X10 of Weighted Pull Ups
:30 seconds on :30 seconds off of Battle Rope of Each Alternating, Single Arm Heavy, and Double Arm Super Heavy
If you have extra time after accessory work spend the time working on one of the goals you have set. If you have not set any goals please think of something you want to become better at and ask a coach how to accomplish it. Oh and put it up on the goal board.