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

EMOTM, 15 minutes:
2 power cleans.
In 15 rounds, I did:
5@ #75
4@ #80
3@ #85
3@ #95

Find 1RM of weighted pullups
(N/A, I did some negatives)

Tabata situps - did 82 in 4 minutes.

Front Squat
3-3-3-3-3
135,185,205x3sets

6min AMRAP
40 Double Unders
10 KTE

3 sets of 50m sprint shuttle

4rds + 7KTE

Deadlift
5x5 @ 275#

20min AMRAP
10 Thrusters 95#
20 Situps
200m Run

7rds +18 situps

3 RFT
5 muscle ups
40m sandbag lunge walk 80#

2 mile Pond Intervals

12 x 1 min focus mitt

Mobility: 10 min squat hold