Oly
EMOM x 15
Minutes 1-5: 2 Hang Power Cleans + 1 Push Jerk
Minutes 6-15: 1 full clean + 1 Split Jerk

Strength
Pause Squat

2x 
6/6 single arm swing
5/5 single arm high pull
4/4 single arm reverse lunge
:10 bike hard but smooth

Then
Accessory
3x

Warm it up
2x 
:30 wall sit
50 yd farmer carry or SA OH carry
10 pillar to planks or 10 close grip push ups

Then

FOR TIME
50/40 Calorie Row or 35/28 cal bike
50 Barbell Hang Clean High Pull 65/45 RX+75/55
50 Barbell Push Press 65/45
50 Barbell Pendlay Row 65/45

Back Squat 5x5 E2:00 @65% training max

Deadlift @75-77.5% of training max 
Same weight all 3 sets
5 reps E2:45

WOD (for quality & load)
3-6-9-12-15
Russian Swing 70/53
Hr Push Up
Weighted Hanging Knee Raise 

Tempo Back Squat using a :5s Tempo descent
*Focus on control and form

#1: 3 reps @ 65%
#2: 3 reps @ 65%
#3: 3 reps @ 65%
#4: 2 reps @ 68%

4x as a superset E3:30
4 Snatch Grip Deadlift*
4 Strict Chin Ups (slow eccentric)
*Use a weight for Deadlift that is ~80-120% of your 1RM snatch

Back Squat E2:30
#1: 6 reps @ 75% of training max
#2: 7 reps @ 75%
#3: 8 reps @ 75%
#4: 9 reps @ 75%