CrossFit WOD:
Strength:
Weighted Pushups
5-5-5-5-5

Metcon:
For time:
45 Wallballs (#10/6)
45 Deadlifts (#100/70)
45 Cal Row
45 Pullups
45 Burpees

Weightlifting:
Part 1:
5 sets:
2 Push press behind the neck
1 Drop snatch
40-50%

Part 2:
Below the knee Pausing Snatch
Snatch
8 x 1+1 55-75%
5 x 0+1 80-85%

Part 3:
Clean Deadlift
Clean
Hang Clean
5 x 1+1+1 65-70%
6 x 0+1+1 75-80%
4 x 1+0+1 80-85%

Part 4:
Push Jerk
Pausing Split Jerk (3 sec pause at the dip)
5 x 2+1 55-65%
5 x 1+1 70-75%
3 x 0+1 80%