Pre:
Shoulder Press
5 at 75% 1RM (5 at 70)
5 at 80% 1RM (5 at 65)
5+ at 85% 1RM (2 at 70)
Had no shoulders left after yesterday's hang cleans

WOD:
10 RFT (12min cap)
15 Pushups
100m Sprint
8 rnds in 12mins

Post:
40 GHD (done between Pre and WOD)

10,9,8,7......1 reps for time:
135 lb DL
135 lb bench
95 lb clean

Run 3 Miles

strength
2,2,2,2,2,2 deadlift
-#195

wod
4 rft
8 burpee deadlifts #135
16 box jumps '20

10 kb swings at top of every other minute #16

100 Lunges
100 Push ups

All lunges must be completed before push ups can be started. Lunges-back knee must touch ground. Push ups-to military standard.

3' AMRAP
5 pushups
5 situps
5 squats
5 ring rows

1000 meter row
11 squat cleans / 45#
50 pushups
11 squat cleans / 45#
50 elite situps
11 squat cleans / 45#
50 box jumps
11 squat cleans / 45#
50 pull ups

http://crossfitsouthie.com/my-stomach-feels-uneasy

WOD
“Helen”
3 Rounds
400m run
21 Kettlebell swings (1.5,1)
12 pull-ups

Level 2 – (1,26lbs)
Level 1 – (26lbs, 18lbs); 6 pullups

EMOM Thruster increasing weight 10#
Made it to 115#, failed at 125#

Then

10min AMRAP
5 pullups
10 med ball cleans
15 Russian KB swings
20 II unders

5 + 15 KB

Bench Press 10x2 315#

Ring Dips 2 sets to max 6,6

Pre:
Shoulder Press
5 at 75% 1RM (5 at 95)
5 at 80% 1RM (5 at 100)
5+ at 85% 1RM (3 at 105) - yeah I missed on this.

WOD:
10 RFT (12min cap)
15 Pushups
100m Sprint

Finished right at the 12 minute mark

Post:
2x200 Farmer's Carry (53)
40 T2B