Strength
​15 minutes to find
​3 Rep Max Touch and Go Clusters
(Yes clusters. A squat clean thruster. Check out video below for a cluster demo by the one and only Matt Chan).

Metcon
8 Min AMRAP
​10 Hand Release Push Ups
​10 Front Rack Lunge 95/65 (Rx+: 115/85, Scale 1: 75/55, Scale 2: 45/35)

Skill
Rope Climb

Metcon
3 Rounds for time
​15 Power Snatches 95/65 (Scale 1: 75/55, Scale 2: 45/35)
30 Air Squats
​45 Double Unders (Scale 1: 135 Singles, Scale 2: 90 Singles)

​***Remember Intensity***

Strength
20 min to find 1Rm Back Squat

​then...

​15 min to find 1RM Strict Press


Cool Down
3 Rounds NOT for time
​Feet 2 Rig until Failure
​Hand stand push up until failure (Rx+: deficit HSPU, Scale 1: 2 Abmat HSPU, Scale 2: Box HSPU)


Good article to read about fitness. You can't outwork a bad diet
​"The Sugary Albatross"

http://library.crossfit.com/free/pdf/CFJ_2016_03_Balance%20Saline3.pdf