Skill
Snatch + C&J
5x5 Strict Unbroken Weighted Pullups 16kg (60s rest)
3x15s C2B Chin Up Hold (60s rest)
EMOM for 3 minutes: 5 Head Weighted Situps (10kg)
5x50m Sprints (60s rest)
All took about six seconds.

Strength
4-4-3-3-2-1 Front Squats
90kg PR - 100kg PR - 110kg PR - 120kg Fail

WOD
For time:
50 Double Unders
10 Ring Dips
40 Double Unders
8 Ring Dips
30 Double Unders
6 Ring Dips
20 Double Unders
4 Ring Dips
10 Double Unders
2 Ring Dips
After the first round my shoulders were smoked!