9 min AMRAP

1 ring MU
5 burpeeta
10 abmat situps

3 min rest

9 min AMRAP

1 rope climb
12 toes to bars

Scale MU to 3-5 jumping MU + 5 parallette push ups

12 min EMOM 2 x press

7-5-3:
Thrusters

Rest day

find 1rm for the day

http://crossfitsouthie.com/triple-tabata

Strength
Back Squat
3-3-3-3-3

WOD
Tabata Thrusters (95/65)
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Burpees

Level 2 (75,55) <== @ 3 - 8 - 4
Level 1 (65,35)

Your score is the lowest number of reps for one interval for each exercise.

Notes
Something's been wrong with my squats recently. I 3R-maxed at 225 a month or two ago, and today, I was having trouble with 205. It might be a product of dehydration, not focusing on squats, mental blocks, etc. I really hope it isn't being caused by muscle loss due to the diet. I should try to emphasize squats more without dramatically changing the diet to see if I can correct it.

Thrusters hurt more than normal today, even though I spent some time stretching. I should try wrist wraps, changing shoulder position a bit, and maybe stretching again pre-WOD.

Running
3 x 300m, 1 x 800m, 2 x 400m
walking 1:1 rest

3 Rounds for Quality

Perform 3 rounds for quality

1 min ring push up
1 min hollow rock
1 min handstand hold
1 min rope climb
1 min hanging

1 min rest

6x 1min AMRAP/ 1 min lepo
5 front squat
5 Burbee

Del 1:

1 x 100 meters (at 60%, 70%, & 80%) with 100 meters walking rest between efforts.

Del 2:
2 x 100 meters (at 80%, 90%, 100%) with flying start. Full recovery between effort