Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

Total 90min
A. WU: 500m row, 3 rounds: 15 abs, 15 backs, mobility

B. Strength
HBBS max + stopper + volume
Narrow bench, Wendler week 1 + volume
Regular dips 4,3,3
Weighted situps with ls 3x10x15kg

C. Post WO 500m row

100 Pull Up's
100 Push Up's
100 Sit up's
100 Squats

5 rounds for a time:

20 Wall ball shots 20/16
10 Hang power clean @155

5 rounds

60 jump rope
15 box jump 20 inch
10 wall balls

STRENGTH:
Front Squat 10-8-6-4-2 ( used 65lbs and 2 5 lb plates under heels)
Strict HSPU 2-4-6-8-10 (used the wall climb...and the platformO

ME:
5 rounds ( I think I did all 5 but was so tired I got confused)
Front Squat (135/95) X 6 (used 65 lbs and 2 5lb plates under heels)
Pullups X 10 (heavy band)
Double Unders x 30 (or 90 singles) Singles.

21-15-9
Wall ball #30
C2B Pull ups

2 times :
60 kg
80 kg
85 kg
90 kg
90 kg
95 kg
95 kg
90 kg
85 kg
85 kg