Warm up
2 rounds 150m Row
7 PVC Strict Press
5 Jump Squats
10 PVC Pass throughs

Strength
Push Press 5-5-5-3-3-2-2 (5s@65% 3s@70% 2s@75)

Wod Rx (advanced)
9 Muscle ups
50′ HS Walk
5 Squat Snatches (135/95)
7 RMU
50′ HSW
5 Squat Snatches
5 RMU
50′ HSW
5 Squat Snatches

Wod Version 2 Intermediate
25 Chest to bar pull ups (or regular pull ups, or ring rows)
15 Handstand push ups, (or accumulate 2 minutes of handstand hold or 100ft bear crawl)
10 Snatches, power or squat, 95/65 65/45
20 chest to bars (or regular pull ups or ring rows)
15 hspu or appropriate sub from above
10 Snatches
15 chest to bars
15 hspu or sub from above
10 snatches