CrossFit:

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 pushups

10 sit ups

set of dips

Workout Warmup:

take 10 min to warmup your thrusters and bar movement you will be doing for the WOD

Workout:

12 Min AMRAP:

12 Thrusters 75/55

12 Pullups or 6 CTB or 3 BMU

12 KB swings 24/16kg

O lift:

Clean and Jerk
10 rounds, on the :90 start interval
1 power clean + 1 hang squat clean + 1 split jerk
Start at 70% and go up as you can.

Bar does not touch the ground between lifts.

Skill:

15 min of goat work