Deadlift 5×5 <--115,125,135,145,145

Then,

5 Rounds

5 Deadlifts 275/190 <--125

10 Burpees

7:56

http://crossfitsouthie.com/hustle

Strength
5 Rounds
3 strict press, then immediately after MAX push-presses without taking your hands off the bar. As soon as you re-dip under the bar it is considered a failed rep.
Rest =>2 minutes between sets

95#, 21 reps

WOD
10 minute AMRAP
15 Air squats
5 – 25 foot shuttle runs

9 rounds + 7 reps

Strength:

Bench Press (close grip) - 2x135, 2x185, 2x205, 2x225, 2x245, 2x255, 2x265, 2x275

Metcon:

Bar Rows - 5 sets of max reps - 15, 15, 15, 13, 12 - 70 total

Metcon:

Max reps KB swings (70lbs) in 3 mins - rest 3 mins - max reps WBs (20lbs) in 2 mins - rest 3 mins - max reps of burpees in 1 min

Results: 58 KBs, 52 WBs, 20 Burpees

Workout:
(all with 75 barbell)
2 rounds:
8 thrusters
28 deadlifts
12 hang cleans
8 push press
28 pull ups
12 front squats

Partner WOD
For time:
50 Thrusters 20/15 kg
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers 20/15kg
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Split reps/eaxercises as you see fit

OH Squat
3-3-1-1-1
135,155,205,225,235(PR)

Fight Gone Bad
1min of work, each rep. 1min rest after each round.

3rds
Wall ball (20#)
SDHP (75#)
Box Jump (24")
Push Press (75#)
Row (calorie)

Warm-up Drills
Run 800m
*Air Squat/Back Squat/Front Squat stance and technique review
*10-12 Technique Practice Reps of Air Squats (Facing wall/bench)
Then...
12-9-6 reps each for Quality of
KB Swings (American)
Goblet Squats
Hollow Rocks
*Choose a minimum of two mobility drills to work through (5-8 minutes) from the Front Rack Position reference guide.

''Front Squat 3-3-3-3-3''
65x3
85x3
115x3
135x3
Ran out of time for the 5th set. Matched my previous 2RM for front squat set in July 2012.

''A Lemon Shoot''
Complete as many rounds as possible in ??:?? of
Run 200m
7 x Dead-lift 155#
7 x Dumbbell push press 35#

Achieved 5 rounds + run.

10!

Pullups
Push ups
Sit ups
Flutter Kicks

Bench Press (BP)

9x3 - 165,185, 205, 205, 205, 205, 205, 205(x2), 195

Tabata

Tri-Ext 79
Ring Dips 14

Deadlift 5×5

Then,

5 Rounds

5 Deadlifts 275/190

10 Burpees

Worked up to 365, worked on form with Coach Aaron. Big improvements.