2-4-6-8-10 up ladder clean and jerks simultaneously with 10-8-6-4-2 overhead squats at 60% of body weight. 12 reps each round, can't let go of or drop bar during the 12 reps. If you drop/let go; 100 meter run before continuing the set.
After each set of 12, ring dips 2, 4, 6, 8, 10.

50% of body weight; add 20 burpees
Less than 50% of body weight; add 30 burpees

PreWOD
1x20 back squats 95#

WOD

Run 200m every time you break for a max of 4 runs per task
100 pushups (3 breaks)
75 KBell swings (30#) (2 breaks)
50 Sit ups (couldn't hold onto the bar after the kb swings)

Seated Dumbbell Press + Seated Dumbbell Shrug:
- 10kg x 10 (each arm)
- 20kg x 10 + 32kg x 10
- 22kg x 10 + 32kg x 10
- 24kg x 10 + 32kg x 10
- 26kg x 7 + 32kg x 10
- 18kg x 13 + 32kg x 10

Barbell Upright Row + Seated Dumbbell Side Riase:
- 4 rounds
- 40kg x 10 + 9kg x 7

Dumbbell Front Raise + Shrug Machine:
- 10kg x 10 (each arm) + 80kg x 10
- 3 rounds:
- 14kg x 7, 10kg x 3 + 80kg x 10

Incline Shoulder Press Machine + Plate Twist:
- 20kg x 10 (each arm) + 20kg x 20
- 25kg x 10 + 20kg x 20
- 30kg x 10 + 20kg x 20
- 35kg x 10 + 20kg x 20

Bent Over Reverse Dumbbell Fly's + Decline Plate Sit Up:
- 4kg x 10 (each arm) + 20kg x 10
- 3 rounds:
- 5kg x 10 + 20kg x 10

5 Rounds:
- 10 x 40kg Strict Shoulder Press (Push Press when fail) + 20 x 24kg KB Swings
- rest 2mins
- 10 + 20; 9,1 + 20; 7,3+20; 6,4+20; 6,4+20

Row 500m @ 1:50/500m pace

-200m
-400m
-600m
-800m

200m: 0:28, rest 1:01
400m: 1:07, rest 1:55
600m: 2:12, rest 2:32
800m: 3:34

Wendler:

Back Squat: 5x135, 5x225, 5x275, 5x320, 5x345, 5x365
Bench: 5x185, 5x225, 5x235, 4x250 (didn't try 5th rep - no spot - think it was there)

Did DUs (30s) between each strength set

Metcon: 4 Rnds: 250m row, 20 Situps, 15 Pullups, 10 Burpees

Time: 17:20

EMOTM for as many minutes as possible;
Combo of shoulder to overhead (135/95) and burpees for total of 20 reps
75# (10/10, 7/13, 3/12)
2 rnds +12

2 min rest

EMOTM for as many minutes as possible (max 15);
3 Strict Pullups
30 Double Unders (50 singles)
6 rnds strict+ Singles, 3 rnds kipped+ singles
(stopped at 9 rnds and worked on DU's w/ remaining time)

POST WOD
Shoulder to O/H 105lbs
4x3

21-15-9
Pull Up
Kettlebell Swing 55/70
Wall Ball 14/20

I tore in the middle of my palm on the 15's during my pull ups. Made it very difficult to get through as I could feel it continuously ripping. Ewww.

Kettlebell swings not as bad as I thought. Just kept tight so I wouldn't hurt my lower back.

My right heel is having flexibility and who knows what issues, so the wall balls were extremely hard for me due to the pain.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Round 1: 5 +1
Round 2: 5
Round 3: 5
Round 4: 5
Round 5: 5 +4

http://crossfitsouthie.com/run

Skill
Pose Running drills

WOD
3 Rounds
Run 800m
rest 2 minutes
Run 400m
rest 1 minute
Run 200m
Rest 3 minutes

Level 2- 2 Rounds
Level 1- 2 Rounds 400,200,100m

Grab a white board and keep track of your times. Make sure you rest the exact amount of time allotted. Subtract 15 minutes for your total time (if RX).

Warm-up Drills
15 x Burpee Jumping Pull-ups - Did these for 1st time today!
15 x Medicine Ball Cleans
''Burgenere Drill'' (2Rnds/PVC)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Munsoned''
Complete the following for time:
Run 1600m
50 x DB Box Step-ups 40lbs
45 x Pull-ups scaled green band
45 x Static Dips

Skill Development
L-sit x :15 (cumulative)
20 x Hollow Rocks
30 x Russian Twists 20lbs