CrossFit WOD:
Strength:
Weighted Ring Dips
3-3-2-2-2-2

Metcon:
3 Rounds for time:
250/200 Row
20 KB Overhead Lunges (#24/16,x1)
250/200m Row
20 Box Jump Overs

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

Metcon: IGUG x 3 sets
Partner A: 1:00 min row
Partner B in the meantime: amrap
5 pull ups
10 goblet lunges
10 jump squats
1:00 min rest

Weightlifting:
Part 1:
5 sets:
2 Snatch Balance 55-75%

5 sets:
1 Snatch Balance 80-90%

Part 2:
Snatch Pull
Hang snatch Pull
Hang squat snatch
5 x 1+1+2 60-70%
5 x 1+1+1 75-80%
5 x 1+0+1 85%

Part 3:
Clean
Hang Clean
Jerk
6 x 1+1+2 65-75%
6 x 1+1+1 80-85%

Part 4:
Snatch grip deadlift
5 min EMOM:
7 Deadlift 110-115%