CrossFit WOD:
Strength:
Paused Overhead Squats
2-2-2-1-1-1
*Pause for 3sec at the bottom of each rep

Metcon:
For time:
Row 500/400m
Then 5 Rounds of:
20 Jumping Lunges
10 Hang Power Snatch (#43/30)
Then Row 500/400m

Skills:
Main: 3-4 sets:
Pull ups 5-10
Kip swings 5-10
Banded pull downs 10-15
20 Hollow rocks

Cash-out:
‏16-14-12-10-8…2 Ring rows
‏*30 du in b/w

Weightlifting:
Part 1:
5 sets:
2 Muscle Snatch from Blocks
40-50 %

Part 2:
From Blocks
Snatch Pull
Pausing Hang squat snatch (pause 2 sec at the catch)
Hnag squat Snatch
8 x 1+1+1 60-75%
5 x 1+0+1 80-85%

Part 3:
From stand
Bottom up Front squat
Jerk
6 x 2+2 65-75%
6 x 1+1 80-85%

Part 4:
Snatch pos. deadlift
Every 45 sec for 6 sets:
6 Deadlift 110-115%