3 rds of:

11 Back Squats 235#
35 Double Unders

*for every break in a set, 1 burpee penalty

6 total misses (my rope was cold, and stiff)

I also worked on split snatches.

400M Run

21 KB Swings 2.2 Pood

21 Toes to bar

25M OH Lunge #45

200M Run

21 KB Swings 2.2 Pood

21 Toes to bar

50M Tire Flip

400M Run

21 KB Swing 2.2 Pood

21 DL #225

21 Box Jumps

200M Run

21 KB Swing 2.2 Pood

21 Wall Balls #20

21 Box Jumps

21 Pushups

Jerk
Behind neck press
HBBS

5 rounds
20kg

3 front squat
3 back squat
3 overhead squat

40 minutes I go you go partner WOD. 30 minutes of 5 x 20kg weighted dips, 10 pull ups, 22 press ups (8 rounds) then straight into 10 minutes of 3/6/9 dips (6 rounds). Tritastic with Paddy K.

Bench Press 10 sets of 3 reps.
1 minute pause.

EMOTM rep for round ring dips. 15 rounds

-400m with a single Medicine Ball 20#/14#
INTO 3 ROUNDS
-20 Wallballs
-5 C2B

1 min rest

-200m with a single Medicine Ball
INTO 4 ROUNDS
-40 DU's
-15 Push-ups

1 min rest

-100m with a single Medicine Ball
INTO 1 ROUND
-20 Wallballs
-5 C2B

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Modified to 45lbs, 65lbs, and 75lbs
Completed 30 reps, 30 reps, and 21 reps

30 min assault bike
30 min ski