http://crossfitsouthie.com/tabata-mash-up-12-3-retest-info

Strength
Front Squat
5-5-5-5-5

WOD
Tabata Mash-up (20s work:10s rest x 8)
1. C2B pull-ups
2. Sit-ups
3. Push-ups

No rest between the different movements. Your score is your lowest number of reps during the 8 work intervals for each individual movement.

Result
Pull-ups: 4
Sit-ups: 6
Push-ups: 9

Hang Power Clean
3-3-3-3-3 at 80%1RM

205-205-205-225-225

9 minute AMRAP
6 x Power Clean (165lb Apparently can't add...)
9 x burpees

7 rounds + 10 reps

Bonus:
12 TTB
6 30" box jump

10 TTB
8 box jump

8 TTB
10 box jump

Then squat snatch practice. PRd at 175lb... Couldn't get under 185

ME: strength
Push jerk 5X2
145

3 rnds
9 front squats 135
21 ring dips
WOD was great finished better than I thought I would.

Hang Power Clean
3-3-3-3-3 at 80%1RM

9 minute AMRAP
6 x Power Clean (155/105)
9 x burpees

Did a legion run to warm up

21-15-9

Dead lift 150lb
Handstand pushups

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14# at 9 ft line for women)
90 Double-unders
30 Muscle-ups

Did 40 wall balls straight through before breaking up into 10's. Around 110 I had to do a set of 5, but then went back to 10's. Finished wall balls in 9:10

Going from the wall balls to double unders was interesting! That first jump felt like I couldn't get off the ground! Broke them up in 30's with no missed reps. Finished double unders by 11:05ish

Attempted, but but didn't succeed in muscle ups :( Just spend the last minute working on the big kip and shoot through.

Pre-WOD: Turkish Get UP- 10 each hand

For Time:
-1000 Meter Run
-30 HSPU
-1000 Meter Row

15 Minute AMRAP

9 TTB/Pullups (blue)
15 KB Swings (#26)
100M Run

Warmup: 15/15 x 5 KB Snatch

Skill: Handstand Pushup (more advanced folks can try the freestanding HSPU)
5 x 5

Workout: 5 Rounds
Gate Sprint
20 Pullups
10 HSPU

Dumbell Bench Press + Butterfly Curls
- 40kg x 5 + 16kg x 8 (each dumbbell)
- 44kg x 5 + 18kg x 8
- 48kg x 4 + 18kg x 8

Weighted Pull Ups:
- BW x 3, 29kg x 2, 30kg x 2, 40kg x 2, 45kg x 2
- Wide Grip Towel Chinups: 10, 8, 6, 4

Decline Bench Press (3secs lower, 1sec pause at bottom, 1sec raise):
- 60kg x 8
- 80kg x 7
- 100kg x 2

Straight Arm Cable Push Down:
- 26.25kg x 7, 31.25kg x 7, 31.25kg x 7

Cable Front Raise (palms up, handle in each hand):
- 8.75kg x 7, 11.25kg x 7, 8.75kg x 7