CrossFit WOD:
Strength:
E2.5MOM for 15min:
Bulgarian Split Squat
8-8-6-6-4-4

Metcon:
3 Rounds for time:
500/400m Row
21 HSPU
12 DB Box Step-Overs (#22.5/15,x2)

Weightlifting:
Part 1:
6 sets:
1 Hang Pull
1 High hang Snatch
1 Snatch Balance
50-60%

Part 2:
Snatch
5 x 2 60-65%
5 x 2 70-75%
6 x 1 80-95%

Part 3:
Power Clean
Squat Clean
Jerk
5 x 1+1+2 60-65%
5 x 1+1+1 70-75%
5 x 0+1+1 80-90%

Part 4:
EMOM for 6 sets:
4 Snatch Deadlift
3 Hang Snatch Pull
100-115% from Snatch