Skill
Snatch off blocks + C&J off blocks
Two rounds of: 7 Ring "Lowers" from an inverted hang + 15 Deficit Pushups
Core killer!

Strength
4-4-3-3-2-2-2-1 Back Squats
90kg - 100kg - 110kg - 120kg PR (by default)

WOD
30-20-10 reps for time of:
Double Unders
Pullups
My forearms were fried going into the double unders after the pullups!

Endurance
2x400m Run (1 min rest)
1:20 - 1:27

see photo

OH Press Strict #165x5x5
Weighted Ring Dips #53x5x5

5 rounds for time of:
10 Snatches (95 lbs/ 65 lbs)
15 Pull-ups
20 Thrusters (75 lbs/ 55 lbs)

5 Mile Light Run not timed

AFAP (As Fast As Possible)
4rounds of
30 Box Jumps
15 Push Presses
200m Sprint

AFAP (As Fast As Possible)
21-18-15-12-9-6-3
Deadlifts 40kg
Push Ups

WOD 1 AMRAP in 12′
10 Wall Balls 6kg
20 Slam Balls 6kg
90 Singles JumpRope >> 4R+10+5
Rest 5minutes
WOD 2 AMRAP 12′
10 Push Ups
20 Walking lunges Plate OH 5kg
30 Air Squats >> 4R+5

AFAP (As Fast As Possible)
600m Rennen
21 KB Swings
21 Pull Ups
400m Rennen
15 KB Swings
15 Pull Ups
200m Rennen
9 KB Swings
9 Pull Ups

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

weigh in 199lbs, used 185lbs