5 rds for time:
40 air squats
30 double unders
20 deadlifts (135#/95#)

Skill:
Weighted Pushup (use plates on back for weight)
5-5-5

5 rounds of 40 seconds work/20 seconds rest circuit style:
Battling Ropes/Sledge
Hand to Hand swings
Box Jump
Wall Ball
Plank Hold
*1 minute rest in between rounds

5 RFT:
5 Deadlifts (275#)
10 Burpees

This was the first time I attempted multiple reps with 275#, as it was my previous 1RM (about two months ago). Got through four sets, but my back was obviously overcompensating, so I stopped there before I made things worse.

5 x 255
3 x 285
5 x 315

Got 310 x 2 last cycle, so still improving.

1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run

30 Rounds for Distance

30 seconds row
30 seconds rest

3621 meters

10 rounds:
5 Cleans 155/105
15 Wall Ball 20/15
Gate Sprint

LADDER UP!

3 OHS
20 COMBO 1
20 COMBO 2
20 BOX JUMPS

21-15-9
Box Jump
200 Meter Row

21-15-9
Wall Balls
Medicine Ball Sit Ups

21-15-9
T2B
200 Meter Row

http://crossfitsouthie.com/haymakers-for-hope

Skill
Gymnatic wod
Every minute on the minute
2 deadhang pull-ups <== Used a tiny red band (half-width)
3 strict toes to bar/hanging straight leg raises <== Leg raises
4 Plank ups each arm

WOD
Every minute on the minute for 10 mins without dropping the bar <== Missed 1 round
1 strict press (115,80) <== First 2 rounds with 95
3 Push-presses
5 Push-jerks

if the bar is dropped between movements the penalty is a burpee lateral jump before picking the bar back up

Level 2 (95,65)
Level 1 (65,35) 1,2,3
ADV- (L pull-ups) (135/95)