Day #1 ~ Wow...

Lots to do w/ DSGN+
They have CrossFit, Strength & Engine tracks going...
Could never get all done in one session, so some planning will need to take place...
My thought is CrossFit, always...then if I can get Engine done a couple days each week, that would be great.
Strength will become a factor as we move forward, but that is not my main focus...as there is (seems to be) a strength component weaved into the CF track.

So...

Warm-Up ~ GO WOD & Burgener Warm-Up along with a video Snatch Warm-Up from DSGN+
Then...
SQUAT SNATCH
3 (tng) @ 70-75%
2 (tng) @ 75-80%
4 x 1 @ 80-85%
90s Rest b/t
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BOUNCE BABY
For Time:
3 x 30 Bar-Facing Burpees (Progressive Pace)
Rest as needed b/t, but no more than 10m
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BIKE
3 x 20 Cal Assult Bike (max recovery rate)
accumulate 60s HS Hold (balance on wall, freestanding if you can)
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AUXILIARY
2 Sets:
15-20 x Elbow on Knee DB External Rotation
30s Single-Arm Hang on Pull Up Bar
60s Rest b/t

Daliege ~ Worked form for SS / 2:50 - 2:39 - 2:09 /
tb ~ 145-155-(165-175-175-175) / 2:34 - 2:15 - 1:50 / 2:31-2:34-2:25 (Bike) / completed

Engine
10m Easy Row
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2 Rnds:
50 Cal Progressive Row (faster every 10 cal)
1:1 Rest b/t Rnds
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2K Progressive Row
1000 @ 70%
500 @ 80%
250 @ 90%
250 @ 100%
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2 x 20s Max EFFORT Row
3m Rest b/t
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10m Cool Down Row