Warm-up:
Weightlifting: Work up to x2 @8 RPE (Repeat) 4-6% Fatigue
Snatch
DE Lower: Work up to x2 @6 RPE (Repeat) 9-11% Fatigue
Speed Squat (Bands or Chains Optional)
Assistance Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pullup
MetCon
AMRAP 20:
20 Kettlebell Swing (1.5/1 Pood)
400m Run
(Recover to 67% HR after each round)
Post time per round to comments:
SPD CrossFit 