A. Thrusters – 5×3. Aim for heavier than last week when we did sets of 5. You should be working around 85% of your max push press.
B. From crossfit.com on July 11 2018:
3 rounds for time of:
10 dumbbell power snatches, left arm (55/40 lbs, or scaled appropriately)
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
The L pull-ups should be strict. Kipping the movement would be considered a scaled version. You may scale the movement down further to an L-hang (or tuck), and pull-ups or ring rows. The workout will be capped at 16 minutes, so consider that when you’re choosing what movements to do. If your overhead squat is a limiting factor, go lighter, and/or just get as deep as you can into the squats.