Pre-WOD:
(10-8-6-4-2)
Dead Lift Heavy

WOD - 4 Rounds For Time:
-400 meter Run
-10 Snatches (#95/65)

Strength
Push Press - 3 Rep Max @ 50Kg

WOD
3 Rds
20 WB (7kg)
20 TB (High Knees)
20 KB (12kg)

Finisher
25 DU Att

Deadlifts - 5 Rounds - tried Straight leg but not possible

Strenght - Snatch Improvement

WOD
First time for OHS
First time getting a lot of DUs

Complete All of the following:
(Not For Time)

-1 round max Power Clean
-4 X 500 meter Row (as fast as possible)
-400 meter Farmers Carry
-Accumulate 3 minutes in L-Sit
-3 X10 Back Extensions

with 15kg

47mins

5 x 10 pullups, 10 squats
Strectch out legs
100 situps

Then
9-15-21 Thrusters (45k), Dips

12:19mins

5x
20 pull-ups
30 push ups
40 sit ups
50 squats

3 mins rest between each round

Times
4:04
4:32
5:39
6:36
6:12

Just glad I finished!

Warm Up:
-12 TGU (6/6)
-24 Good Mornings
-36 Bridges (12/12/12)
-24 Grasshoppers
-12 Supermans

Pre-Wod:
5 rounds:
-2 Dead Lifts
-7 Box Jumps (30"/24")

WOD: For Time
-800 meter run
--30 Thrusters (#115/75)
-400 meter run
--20 Thrusters
-200 meter run
--10 Thrusters

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating (assisted)
30-foot handstand walk (sub 40sec handstand)