Strength:
Deadlift 5x5 @ 135, 155, 175, 195, 205

WOD
Fran
21-15-9
Thrusters @ 95#
Pullups

Back Squat 1 RM

Rest day

shoulder press + push press max reps @ 40kg

ghd sit ups x 100

pull ups & ring dips 50+50

Bench press 70%x6x6

Rest 5 minutes after last set.

5 rounds
15x DB bench press (no more than 50% bench 1RM)
20x Hang clean high pulls (no more than 95#)
Rest 1 minute between rounds

Rest 5 minutes after last round.

Toes to bar (or variant) 3x8 rest 2 minutes between sets

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

(Skill)
Squat Snatch (3 rounds of 10 reps at 65lbs)
Chest To Rings (3 rounds of 10 reps)

(Nancy)
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

For Time:
15 Muscle-ups
50 Double Unders
20 Thrusters 42Kg
50 Double Unders
25 HSPU
50 Double Unders
30 KB Swings 32Kg
50 Double Unders
35 Box Jumps 60cm
50 Double Unders