500m row to warm up

Snatch Assistance:
Pressing Snatch Balance 5x3 (in between 20 situps) @ 45
Snatch Balance 3x5 (in between 25 supermans) @ 45

Complex #1:
1 power snatch + 1 OH Squat every 90 sec
1x6
45-55-65-65-65-65

Complex #2:
2 Power Cleans + 1 Split Jerk every 90 sec
1x6
65-75-75-85-85-95

Push/Pull:
4 Rounds
10x Renegade Rows
10x Dumbbells Pushups
20lbs

Pull-Up Work:
5x Wide Grip Strict Pullups
(rest 30sec)
10x Chin Up Strict
(rest 30sec)
5x Narrow Grip Strict Pullups
(rest 30sec)
10x Supinated Grip Strict
(rest 30sec)

Capacity:
3RFT
2mins Airdyne
21 Burpees
11 Deadlifts @ 165

(12:08)

Core/Accessory:
50x L Holds from bar (had to break into 20-15-15)
120 sec elbow plank