2 laps

Partner WOD
5 rounds:
* 24 push press 95#
* 40 double unders
* 16 snatch 95#

Did this with Graham. He kicked my ass. After a week of rest, my chest still hurts... thats not good.

5 minutes Double Under practice

5 rounds, without letting go of rings:
skin-the-cat 1-1-1-1-1
muscle-ups 1-2-3-4-5
ring dips 5-4-3-2-1

10 rounds (bar load is 50% bw):
power snatches 1-2-3...10
overhead squats 10-9-8...1
ring dips 10-9-8...1

For time:

400m run

5 rounds of:
5 pullups
10 Pushups
15 Situps

400m run

Then
4 rounds of:
25 lunges
25 K2E
Every time you drop fromt he bar do 2 burpees

Did 20 Burpees

(I think I did a sixth round of my first set on accident)

2 rounds of:

50 Wallball (20 lbs)
50 Push-up
100 Double unders

Skill
Double Unders

Strength
1-10-1-20-1-30 reps of: Squat Clean - Front Squats - Squat Clean - Front Squats - Squat Clean - Front Squats
80kg-70kg-80kg-60kg-80kg-50kg
By far the hardest strength workout I have ever done!

WOD
Five rounds for time of:
3 Snatches (50kg)
20 Burpees
I was actually gonna do this with 60kg and with squat snatches but instead I used power snatches and 50kg because I was already quite destroyed! This workout could have been easily done in sub-9mins but my legs were pretty fucked up from the squats and my upper body is still sore from those dips from Saturday. In fact after two rounds I stopped for 30s and asked myself whether I should finish the workout or quit, since I knew my time would suck but then I just shut the fuck up and did the work. I actually had to stop every five burpees due to muscle fatigue and I couldn't even do the snatches unbroken.
Really Tough Day!

12, 11, 10, 9...1
Wall Balls (25/14)
DB Snatch (35/20)

10, 9, 8, 7...1
DB Thrusters (35/20)
DB Snatch (35/20)

AFAP (As Fast As Possible)
50 Clean & Jerks

Each minute on the minute 3 Burpees

25kg

OHS 95, 115, 135 X10
BACK SQUATS 225, 295, 315 X10
PULL UPS 3 SETS OF 10
DIPS 3 SETS OF 10

chest still hurts....