CrossFit WOD:
Strength:
Deadlift
2-2-2-2-2-2

Metcon:
For time:
Run 200m
42 KB SDHP (#24/16)
Run 200m
21 Thrusters (#40/30)
Run 200m
21 Thrusters
Run 200m
42 KB SDHP
Run 200m

Weightlifting:
Part 1:
6 sets:
1 High hang Snatch
1 Snatch Balance
1 Pausing OH Squat ( 3 sec pause at the bottom)
50-60%

Part 2:
Snatch
5 x 2 60-65%
5 x 2 70-75%
5 x 1 80-90%

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:
Clean Pull
4 x 3 95%
3 x 2 100%