OH Press Strict 5-5-3-3-1-1-1
115x5, 135x5, 155x3, 165x3, 175x1, 195x1
3 Sets of max reps HSPU
18, 15, 7
2 Sets of max reps tri-ext
30, 16

4 Rounds for time:

7 Deadlift #315/210 or 85% of max (#235 for me)
25 DU

Pre-Wod: Find 3 RM Back Squat

Metcon: For Time
- 50 KB Swings (40#)
- 800 Meter Run
- 25 HSPUs (50 HR PU)
- 800 Meter Run
- 50 Pull Ups (ring rows)

Pre-WOD: 5X3 Push Press

For Time:
-200 Meter Run
10-8-6-4-2 Push Press
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

http://crossfitsouthie.com/annie-are-you-okay

Strength
Weighted Pull-up
3-3-3-3-3 <== 10 lbs

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

5x3 back squat

5 rounds of
-10 squats with 35# plate
-20 toes to bar

"Lynne", 5 rounds for max reps:

Max rep body weight bench press (135#)
Max rep pull-ups

135#-12, 23 p-u
135#-10, 16 p-u
145#-7, 20 p-u
145#-6, 15 p-u
155#-5, 15 p-u

30 snatches for time (135/95)

Pre-Wod: Find 3 Rep Max Dead Lift. (235#)

Then

10 Minute AMRAP
-3 Hang Cleans (205/115#)
-7 Burpees

With the whole family :)