8 Rounds for Time:
12 KB swings @ 53#
12 KB High Pulls "
12 KB Vert Crunches "

Clean and Jerk Work:
worked up to 235# for 2

Warm Up/Buy In:
Run 1mile for time

-REST 5MIN-

SWOD: Power Cleans
(OTM=On The Minute)

3 OTM 4min @ 75%
3 OTM 5min @ 80%
1 Every 30sec @ 85%
3 Every 30sec @ 75%

-REST 5MIN-

Buy in: 50 BFSU

3 Rounds For Time:

10 Burpees
50FT Overhead Walking Lunge @45LBS
50FT Bear Crawl
10 Ring Dips

Buy Out: 50 BFSU

15MIN OF:

1MIN ROW
1MIN REST

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5 ROUNDS
25 BARBELL JUMPING SQUATS
(1MIN REST BETWEEN ROUNDS)

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10MIN OF:

EMOM 100 SINGLES

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GRINDING GEARS
20MIN AMRAP

5 DEADLIFTS @ 225LBS
400M RUN
10 KB SWINGS @55LBS
200M RUN

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10MIN COOL DOWN MOBILITY STRETCH

http://crossfitsouthie.com/use-those-legs

Strength
Push press
3-3-3-3-3 <=== 155

WOD
3 rounds
9 Shoulder to overhead (115,80)
21 wallballs (20,14)

L2 – (95,65) <===
L1 – (75,45)
ADV (155,105)

Deadlift x 3 reps
* Set 1 - 50% of possible 3-RM x 5 reps 135#
* Set 2 - 75% of possible 3-RM x 3 reps 195#
* Set 3 - 85% of possible 3-RM x 2 reps 220#
* Set 4 - 90-95% of possible 3-RM x 1 rep 250#
* Set 5 - Test 3-RM 260#

160 min
1.Warm up

2.Gymnastics
A. BMU drills & practice for 40 min
- 1 1 2 2 2 2 2 3 3 3 3 = 24 BMU

3.Conditioning
A. Prep for metcon
B. With a running clock
B1. FT:
20 - 15 - 10 - 5
Burpee
Pull up - butterfly pull ups :)
HSW m > 8 - 6 - 4 - 2 m
Time: 13.50

B2. At 25.00, 2 RFT:
25 deadlift @ 65 kg
25 TTB
Time: 7.11

B3. At 40.00, 5 RFT:
50 DU
10 STOH @ 42.5 kg > 35 kg
Time: 8.24

4.Strength/accessory
A. From Friday:
3 sets:
- 5-8 Ring dips w/ 2s hold at bottom - 5 5 4 reps
- 15 DB Prone row - 30 25 25 lbs
-Rest 90s-

B. 3 sets:
- 10 bicep curls @ 20 lbs
- 30 tricep extensions w/band

C. 3 sets:
- 10 v-up
- 20 leg raises
- 30 side heel touches

run 2 miles- 14:50

3 rounds 15 bicep curls
110 sit ups

3 rds
Power snatch 45lbs 11, 11, 11
1min rest
ABMAT 40, 42, 42
1min rest
Row 200m
1min rest
Slam Ball 20 lbs 21, 21, 21

3 rds
Power snatch 115# (13, 13, 13)
1min rest
ABMAT (40, 40, 40)
1min rest
Row 200m
1min rest
Slam Ball 30# (23, 23, 23)

1 minute of Power Snatch (65lb) 13, 13, 13
1 minute off
1 minute of ABAMT 42, 39, 38
1 minute off
1 minute of 200 Meter Row minute left over + next minute
1 minute off
1 minute of Slam Balls (30lb) 22, 20, 19

3 rds.