3 x 3 each of
Overhead Squats
Front Squats
Back Squats

Load should increase progressively for the 9 sets

Chest to Bar Pullups: 4 x As many as possible
Triangle Pushups: 4 x As many as possible

3 Rounds for time:
10 KB Swings (24kg men; 16kg women)
10 Goblet Squats
10 Super Burpees
Study shows why we weaken with age….unless you train at Cary CrossFit