Pre-WOD:
5X3 Front Squats

WOD - For Time:
(21-15-9)
-Thrusters (#95/65)
-Pull Ups

Post:
3 X 10 Back Extensions on GHD

3x 15 knees to elbow
2x toes to bar

Run 1 mile. Stretch

With a 60k bar..
3 x
15 deadlifts
12 hang power cleans
9 push press
6 front squat

21:38 mins

Pre-WOD:
(10-8-6-4-2)
Shoulder to Overhead Heavy

WOD - 5 minute AMRAP:
-Squat Clean to Overhead (#155/115)

Post:
Tabata Sit Ups

345 Imported.

Banded External Rotation + Y-Press: 3 x 10. Rest 60s.

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

1000 m row
10 Push up
800 m row
20 Push up
600 m row
30 Push up
400 m row
40 Push up
200 m row
50 Push up