http://crossfitsouthie.com/ohs-and-swings

Strength
Deadlift
3-3-3-3-3 <=== 295

WOD
21-15-9
Overhead Squat (115/80)
Kettlebell Swing (2pood/1.5 pood)

L2 (95/65) (1.5/1) <===
L1 (65/35) (1/.5)
ADV (135/95)

Find 1RM Deadlift

3 min run 400m, as many MUs in time remaining
3 min rest
3 min run 400m, as many C2B pullups in time remaining
3 min rest
3 min run 400m, as many ring dips in time remaining

3 MUs - 1:10 400 (hands slipped on rings, needed some chalk)
18 C2Bs - 1:10 400
22 ring dips - 1:20 400

Find 1RM Deadlift
- got up to 215 before we ran out of time. i don't think that's my max.

3 min run 400m, as many MUs in time remaining (mod with C2B pullups)
3 min rest
3 min run 400m, as many C2B pullups in time remaining (mod with ring dips)
3 min rest
3 min run 400m, as many ring dips in time remaining (mod with whichever needs more work)

12 pullups
16 pullups
12 ring dips

Clean & Jerk
3-3-2-2-1
135,155,185,245(f)

21-15-9
Box Jump
KB Swing (1.5)
Burpee

7:30

Strength:
Power clean
5-5-5-5-5 (215#)

WOD:
AMRAP in 15 minutes of:
5 ring dips
10 over the shoulder medball throws, 50/40
5, 5 meter shuttle runs

For Time
100 Shoulder-to-overhead (95/65#)
Every time you drop the bar below your shoulders, 4 burpees

Post WOD:
15 weighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
-Used 25# DB for weighted sets.

For Time
100 Shoulder-to-overhead (95/65#)
Every time you drop the bar below your shoulders, 4 burpees

Post WOD:
15 weighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
-Used 25# DB for weighted sets.

• 8-8-8-8 of:
BB Deadlifts
8 @ 8 RPE (Load Repeat)
60% 1RM 8 reps
65% 1RM 8 reps
70% 1RM 8-8 reps

Sprint Intervals:

50 yds (on grass): 7.79, 7.00, 6.69. 6.41, 6.33, 6.03, 6.00, 5.87, 6.03, 6.09, 6.19, 6.10

Strict Ring Dips & Strict Pull Ups 
5-5-5-5

ME: 9 minute AMRAP

5 pullup-t2b (k2e)
6 ring dips
7 hand-release pushups