WOD:
3 rounds - 50 double-unders (unbroken) 10 deadlifts (185#)

Post:
25 back-squats (95#)
40 double-unders (unbroken)
10 back-squats
30 double-unders (unbroken)

Tabata:
Sit-ups

2 Rds 0f:
20 OHSQ 115
20 Ring Dips
then:
2 Rds of:
20 Push Press 115lbs
20 KB Swings 2pd

LIFT:
185 – 205 – 215 – 215 – 225(F)
WOD:5:34 (unbroken to 7, then unbroken from 6 down)

Power clean 5x4

every 2.5min

50 Double Unders (100 singles)
25 Sit Ups
then:
5 Rds of (only did 3):
10 Deadlift 225/155lbs (did 8)
10 Box Jumps 20" (feet must land completely on box)
then:
25 Sit Ups
50 Double Unders (100 singles)

Team of 2: (Steve & JP)
3K Row
100 Power Cleans 95/65lbs
200 Double Unders
75 Pull Ups
100 Walking Lunges w/ 45/35lb plates
300 Sit Ups (anchored)

Lift:
Snatch Pulls
3-3-3
155 – 175 – 185

WOD:
“The Frost”
Tabata Hollow Rock (avg. 10)
8 Rds 20 sec on/10 sec off
then immediately following:
10 Rds (rx’d)
4 HSPU – 45lb plates to abmat
4 Snatch 115/75lbs
10 rds in 16:11

WOD:
5 Rds
8 Front Squat 135 (scaled to 115)
9 KB Swings 1.5
10 Burpees

CA$H OUT:
3 sets of 10
Banded Push Ups

Skill:
Back Lever
7 min – 4 attempts, nailed 2 for each for a solid 1 count.

WOD:
The 30:30
10 Rds of
30 sec of Pullups
followed immediately by
30 sec of Wall Balls – 20lbs
w/ 1min rest between rounds

Wall Balls – 148
Pullups – 118
Total – 263

“Thunder”
3 Rds – 10:15
500m Row
15 OHSQ 95lbs

CA$H OUT: 34
Max Pull ups