Buy in:
5/3/1 Cyc 2 Wk3 Press
110x5, 125x3, 140x1+ (6)

WOD:
3RFT:
300m row
5 KTE
10 Push Jerk 75#

Cash out:
5 rope climbs
400 double unders

http://crossfitsouthie.com/row-run-rest-repeat

WAY TO KILL IT, TEAM ON FIRE!

WOD
3 Rounds
Row 500m
Run 400m

Then 3 rounds
Row 250m
Run 200m

Because we had a sizable class, we split into teams of three, with each member performing each segment. The rest time was whatever was left after the run, before the rower became open.

3 rounds for time:

20 Thrusters (95)
50 DUs (150 singles)
20 HR pushups

5 Rounds

15 Box Jumps 24/20

15 Sumo Deadlift High Pull 95/65

15 Toes 2 Bar

Tore. Ow.

Split Snatch
1-1-1-1-1
Ended w/ 155#

AMRAP 15min
7 Front Squat 135#
7 Ring dips

No scores were taken.

5 RFT:

20 DB Snatches (20#)
10 Bench Jumps (24")

5 Rounds
800m Run
30 KB Swings (70/55) ->Scaled down to 35#
30 Pull Ups

Time cap 50:00

Completed 4 rounds + 800m run in 51 minutes.

3 Rounds
400M Run
10 HSPU
10 Ring Dips (purple band)

Dead Lifts: I calculated the 90% off of my desired 1RM. i.e. - I want a 400# deadlift, so I calculated 90% of that number rather than the measly 375 1RM that I've actually gotten.

1 Rep (90% Max Weight) 365#
10 Reps (75% Max Weight) 275#
1 Rep (90% Max Weight) 365# - this was U-G-L-Y.
15 Reps (65% Max Weight) 235#
1 Rep (90% Max Weight) 345# - dropped 20# off the top
20 Reps (55% Max Weight) 205#

3 X 400 Meter Sprints
w/2 Minute Rest between Runs

got a MU.

Deadlift:
3 x 345
3 x 405
3+ 445 (8 reps)

Front Squats:
8 x 165
8 x 190
6 x 225

Conditioning:
EMOM for 10 minutes:
Odd minutes = 1 min row below 1:45/500m
Even = double unders (at least 50 each round)