Strength: 
Back Squat 5 x 8 (75%)

EMOM: 
Every 3 Min x 10 (30min) Snatch
Sets 1-2 = 3 Reps 60-65%
3-4= 2 Reps 70-75%
5-6= 1 Rep 80%
7-8= 1 Rep 85%
9-10= 1 Rep 90%

Workout:
4 Rounds for time:
250 Meter Row
25 Thrusters 95/65#
25 Pull-Ups
25 Handstand Push-up 

Accessory Work:
3 Sets
GHD weighted back extension x15
Barbell Split Squats x10 each leg