The Bear Complex - Moderate Intensity and then start warming up your movements for this little ditty by Coach Drew:

Three AMRAPS:
A) 7 min

• 2 power cleans 135/95
• 2 chest to bar pull ups
• 2 Front squats (same bar as above)
• 2 Dips 
• - 1 min rest

B) 7 min;

• 12 DL 185/125
• 7 burpees
•  - 1 min rest

c) 7 min

• 30 double unders
• 10 candle sticks

http://www.drillsandskills.com/images/display?path=candlestick.jpg << while the image shows no support, this can be done by grabbing onto something solid like a rack / GHD or similar heavy fixed thing you can get some purchase on. Function of this movement outside of gymnastics is Jiu Jitsu -- an armbar from the guard to someone standing.

Worth A Look:

Two CrossFit Journal Articles on pose running. It's totally worth a look and worth practicing.

Falling Forward:

http://journal.crossfit.com/2012/09/romanovshortlesson-p1.tpl

Unweighting:

http://journal.crossfit.com/2012/09/romanovshortlesson-part2.tpl