Skill
Snatch + C&J
3x10 Weighted Situps 20kg (2mins rest)
4x8 Strict Weighted Pullups 10kg (60s rest)
Didn't do these unbroken.
6x20m Sprints (from a lying position with 60s rest)
Should have done more of these.

WOD
For time
50 Double Unders
10 C2B Pullups
40 Double Unders
8 C2B Pullups
30 Double Unders
6 C2B Pullups
20 Double Unders
4 C2B Pullups
10 Double Unders
2 C2B Pullups
Crushed this! PR'ed by a whole minute.

8x3 strict press #95-8,#115-8,#125-4-4,#125-3-3-2
8x3 Back squat #135-8,#155-8,#165-8,#185-6-2, #205-1
8x3 Weighted ring dips #48 30lb&18lb vest 8,6-2,5-2-3

WOD: 3 Rounds

10 TTB
10 HSPU
30 DU

6:14

10x3 Skull crushers followed with 10 burn outs in front of chest #45

Warm Up:
5o Double Unders
20 Lunge Steps (10/side)
10 Push Ups
10 Deficit Deadlifts

Mobility:
Couch stretch

Max Effort:
High Hang Snatch
1-1-1-1-1 [75 lb.]

Hang Snatch
1-1-1-1-1 [95 lb.]

MetCon:
21-15-9
Deadlifts 225 lb./135 lb.
Superman/Supergirl
Wall Ball 20 lb./14 lb.
Leg Lever

Buy in: 20 tyre flip
5 ROUNDS /w Weight Vest
10 Push up
15 Air squat
20 Lunges
Cash out: 20 tyre flip

Deadlift #355x5x5
Bar Dips #44x5, #53x5, #70x5, #80x3

1RM Hang Clean
1RM Power Clean

5 Rounds of:
7 Hang Cleans (65/95lb)
200m Run

12 Minute AMRAP

2 Rope Ascents 15'
12 Box Jumps 24"/20"
30 Sec. L-Sit on Rings 6" from ground

Amrap 12'

200mt Double DB farmer walk 2x22,5/15

12 thruster 40/30

8 D BALL 60/40

Clean and Jerk 1 RM

1 mile Ruck - 40#

1 mile Ruck - 40#