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a) 3:00 rowing 

    mobility

    snatch warm up

b) hang snatch emotm x 10 sets x 1 rep

     sets 1-3 (55-65%) 150, 165, 180

     sets 4-6 (65-75%) 185, 195, 205

     sets 7-10 (75-85%) 215, 225, 235 

c) hang clean + jerk emotm x 10 sets x 1 rep 

     sets 1-3 (55-65%) 185, 205, 220

     sets 4-6 (65-75%) 225, 240, 255 

     sets 7-10 (75-85%) 260, 275, 290

d) back squat (rest 3:00) 

     x5 @ 65-70%- 315

     x3 @ 75-80%- 365

     x1 @ 85-90%- 405

     3x1 @ 90-95%- 415, 425, 435 

e) 5 rounds, for time- 15:05

     4 muscle ups 

     4 squat clean + jerk 225

     6 deficit (6") handstand push ups