1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

3 rounds steady state:
1k row
3k wattbike

Kettlebell Skills warm up

HEAVY Trap Bar Farmers Walks (up and down the mats = 1)
7 rounds
* This needs to heavy, like a significant emotional event heavy. Like wear a belt heavy, like it feels you're gonna shit your pants heavy. If done correctly this will tax you incredibly.

Finisher:
Every minute on the minute - 30 heavy KB swings for 5 minutes
*If you don't make the minute you owe a 20 burpee penalty!

Buy in:
5/3/1 Cyc 2 Wk3 Press
110x5, 125x3, 140x1+ (6)

WOD:
3RFT:
300m row
5 KTE
10 Push Jerk 75#

Cash out:
5 rope climbs
400 double unders

http://crossfitsouthie.com/row-run-rest-repeat

WAY TO KILL IT, TEAM ON FIRE!

WOD
3 Rounds
Row 500m
Run 400m

Then 3 rounds
Row 250m
Run 200m

Because we had a sizable class, we split into teams of three, with each member performing each segment. The rest time was whatever was left after the run, before the rower became open.

3 rounds for time:

20 Thrusters (95)
50 DUs (150 singles)
20 HR pushups

5 Rounds

15 Box Jumps 24/20

15 Sumo Deadlift High Pull 95/65

15 Toes 2 Bar

Tore. Ow.

Split Snatch
1-1-1-1-1
Ended w/ 155#

AMRAP 15min
7 Front Squat 135#
7 Ring dips

No scores were taken.

5 RFT:

20 DB Snatches (20#)
10 Bench Jumps (24")

5 Rounds
800m Run
30 KB Swings (70/55) ->Scaled down to 35#
30 Pull Ups

Time cap 50:00

Completed 4 rounds + 800m run in 51 minutes.