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A. Snatch, Jerk, Front Squat.  Work up in singles to a heavy lift for each one.  Try to finish with 90% 1RM.  You may try for a PR if you are feeling good. B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood).  Do maximally powerful sets of 5…

4 rounds for time: 10 Burpee Box-jumps 10 Ring Rows

Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Push Jerk 1-1-1-1-1

Check out the article and let me know what you think…may work a 6 week rotation into the programming. https://breakingmuscle.com/strength-conditioning/strongfirst-for-crossfit

From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of: 6 pull-ups 12 push-ups 18 squats Etc. Continue for as long as possible…

3-3-3-3-3-3-3 Clean Build to your 3RM for today. Then 2 sets not for time: 15 Ring Dips

For time: Run 400m 50-40-30-20-10 Double-unders Ab mat Sit-ups Run 400m

As many rounds as possible in 10 minutes: 5 Muscle-ups 10 Deadlift, 225lb(185lb) 30 Double-unders

10-6-3-1-1-1-3-6-10 Benchpress Then 3 rounds not for time: 100m Farmers Carry

For time: Run 400m Then 15-12-9 of: 95lb Thruster Toes-to-bar Then, Run 400m