Skill Work: Squat Snatch

3 or 5 Rounds For Time:

20 Ab Mat Sit Ups
Virtual Shoveling (20 Reps Per Side- 90lbs, 58lbs)
20 Leg lifts
20 Pull Ups

WOD: For Time

400 Meter Run

30-20-10
Box Jump/ jump over (24")
Pull Up

Sit Up

400 Meter Run

Post WOD
1RM Weighted Pull Up
1RM Weighted Ring Dip

For Time:

30 Clapping Push Up
70 Hand Release Push Up
40 T2B
60 Sit Up
50 Box Jump
50 Air Squat

WOD: For Time

400 Meter Run

30-20-10
Box Jump/ jump over (24")
Pull Up

Sit Up

400 Meter Run
Post WOD
1RM Weighted Pull Up
1RM Weighted Ring Dip

WOD:
- 10 1RM KB Snatch 24kg
- 8 Turkish Get Ups 12kg

Was going to do more but my hand got destroyed, will have to do gloves for a while.
Post WOD:
- 50 Back Extensions
- 100 Sit Ups slightly up hill whatever those are called.

100 du's

21-15-9
Sumo deadlift high pull (RX 95/65)

Burpees

100 du's

Post WOD: 1R 185 lbs overhead squat

With Emma and the dogs. Think this was a PR for us

Claw:
5 unbroken Rounds Not for Time; Increase Weight each Round

5 Dead Lift
4 Hang Clean
3 Front Squat
2 Push Press

Antlers: Max Reps with 1 minute break
Wall Ball Shot
T2B
Clapping Push Up
Ring Row
Double Under

Claw:
- 5 unbroken Rounds Not for Time; Increase Weight each Round
- 5 Dead Lift
- 4 Hang Clean
- 3 Front Squat
- 2 Push Press

Antlers: Max Reps with 1 minute break
- Wall Ball Shot
- T2B
- Clapping Push Up
- Ring Row
- Double Under

*For today's WOD record your weight

3 Rounds for time

Pre WOD:
- Cycling 5 minutes

WOD:
- 100 Rope Skips
- 2x10 1RM KB Snatch (24kg/53lbs) - 10 on each arm

Post WOD:
- Cycling 5 minutes