Intensity Over Volume. Don’t take my word for it. Take CrossFit Headquarters word for it…. after all.. they have only been doing this 2000 and have billions of dollars on the line figuring out the best way to “forge elite fitness”
Hq Video https://www.youtube.com/watch?v=F9b6mMMMEug

Warm Up-
5 Minute bike, meet at the board after
Review and warm up for the misfits clean complex. (Power Clean, Push Jerk,  Front Squat. Hang Squat Clean, Split Jerk

go over points of performance for a power clean
2 minute EMOM 8 power clean
review points of performance for push jerk
2 Minute emom of 8 push jerks
review points of performance of front squats
2 Minute emom of 8 front squats
review hang squat clean
2 Minute emom of 8 hang squat clean
review split jerk
2 minute emom of 8 split jerks

You should be warm by now
20 Minutes to find you max of this complex without putting the bar down
1 power clean
1 push jerk
1 Front squat
1 hang squat clean
1 split jerk

Wod
8 Rounds For time
25 Doubles (50 singles)
10 Kettle bell swing
1 Sled push