For Time:
75/50 Calorie Assault Bike
125 Double-Unders
2000 Meter Row
150 Double-Unders
75/50 Calorie Assault Bike

With Partner

Row Distance 43 minutes , moderate pace. ( +20 sec. 1000m average )

Change every 500m, after change perform 1 RNDS. "Cindy"

7:30 Back Squat 2RM + Metcon
8:30 Basic Endurance CrossFit

12:00 Basic Endurance CrossFit

15:00 Back Squat 2RM + Metcon
16:00 Row 1k + Accessory EMOM
17:00 Kipping Pull Ups + Handstand Push Ups, Technique
18:00 Snatch, Technique
19:00 Basic Endurance CrossFit

...Deload...

Hang Power Snatch + Power Snatch

6 x ( 1 + 1 ) @ 50-65% of power snatch

Send off 1:30

Rowing

5 x 4:00 min Distance.

Between sets 4 minutes recovery. One round of :

10 Banded GoodMorning
10 Air Squat
30 single unders
7 Push Ups

Target is every sets 1050/925m

Snatch High Pull

1 x 2 x 95%
1 x 2 x 85%
1 x 2 x 75%
1 x 2 x 65%

Of Snatch

Send Off 2:00

10 Min AMRAP;
3 squat Snatches 70/50kg (70-80%)
6 ring MU
9 high box jumps 75/60cm

Rest 5 Minutes

10 Minutes AMRAP
6 squat cleans 70/50kg
12 c2B
18 pistols / scale to box pistols

Post total reps combined

Back Squat
Build to a 1RM in 8 sets.
- sets should look like 3-3-2-2-1-1-1..
- Goal: Small PR

hang clean 4x3 @72%

Just Snatch!

10 minutes Full Snatch, moderate weight.