For time:

150 wall balls 20/14#

Pre-WOD
(EMOTM for 10 Minutes)
1 Hang Power Snatch
1 Hang Squat Snatch
1 OH Squat
(115 - 4mins, 125 - 4mins, 140 - 2 mins)

WOD
(15 Minute AMRAP)
5 Squat Snatch (95/65#)
5 T2B
5 HSPU

KB swings
Goblet squats

Run 200M
20 plank ups

Warm up
1000 m row springs
5 Wopus
10 lunges
20 bridges

WOD:
20-15-20
Thrusters
250 M Row

PVC Warm up
Establish heavy one rep max dead

AmRap 12 minutes
6 Deadlifts
6 Handstand push ups

40 Step ups
40 wall balls
40 lunges
40 pull ups/ring rows
40 db presses
40 knees to chest
40 Burpees to plate

After the normal dynamic and group warmups:

50/50 GHD

Hero WOD "DT"
5 rounds for time:
12 deadlifts
9 hang cleans
6 jerks

50 heavy Russians - 2 pood (77 lbs)

Strength
Cleans
3-3-3-3-3 95, 125, 145, 155, 175 (fail)

Wod
Amrap in 3 min
Wall ball 50 reps

Rest 2 min

Amrap in 3 min
Kb swings. American 1.5, 1 47 reps

Rest 2 min

Amrap in 3 min 53 reps
Push ups

Skill/Strength
50 n 50 ghd
Pistol practice

“Angie”
For time.
100 pull ups - used a blue band
100 push ups
100 sit ups
100 squats.

AMRAP 5 Minutes
Clean and Jerk 165#