7 x 3 touch and go power snatch

Basic Endurance CrossFit 45 HR Zone 2-3

8 Minutes Any Machine
10 Front Squat 50-60%
8 Dumbbell Chinese Row

4 Rounds:
15sec work, 2min REST.

AMRAP 15
15 Deadlifts 42,5/30kg
12 Back Squats
9 Push Press
9 Pullups
12 Box Jumps
15 Situps

Built daily heavy
8 reps (max 1-2 rep reserv)

then
6 reps @ 107% heavy 8 reps
4 + reps @ 113% heavy 8 reps
(+ = max reps, minimum 4 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

For time
30 wall ball
15 burpee pull ups
20 wall ball
10 burpee pull ups
10 wall ball
5 burpee pull ups

time cap 15 minutes

Every 1,5 min for 3 times
3-position hang snatch @50-60%

Every 1,5 min for 3 times
2 snatch @65-75%

Every 1,5 min for 6 times
1 snatch @ 80% +

Practise devils press technique for 5 mins and choose weights what you are going to use.
Make your pull up place / scaling ready for 8-12 strict pull ups.
Then 3 rounds of superset:
strict pull ups or hardened ring row x 8-12reps
devils press x 6-8reps
rest about 2-3 min bwn rounds or do alt.time with partner.

4 rounds
min 1 - 8-12 front squats @60/40kg
min 2 - 8-12 front racked lunge steps @ 60/40kg (vuorojaloin paikallaan)
min 3 - 8-12 toes bars, kipping leg raises, hanging knee raises

8 min AMRAP
200m run
8 OHS @ 35/50kg