Back Squats:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Metcon, for time:
-21 front squats (135/95)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row

Squats: 185(3), 195(3), 205(3)
Metcon: 13:19 (front squats at 115#, and HSPUs were essentially "elbow bends")

Bench Press:
5 x 75% of 1RM + 5#
5 x 80%
5+ x 85%
90, 95, 100

Metcon:
For time (15min. cap):
- 200 singles
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips (blue band)
--- pull-ups (green band for 20-10 rnds)
- 200 singles

Bench: 175(5), 185(5), 195(5)
Metcon: made it to the round of 10s. Completed one station (sit-ups) before time expired, then finished ring dips at 16:11. Did not do the last 10 box jumps, pull-ups, or the 100 double-unders. On the box jumps, I switched over to step-ups as soon as I got fatigued each round (in the interest of preserving my achilles).

http://crossfitsouthie.com/i-lift-things-up-and-put-them-down

Strength
Every minute on the minute for 10 minutes
3 heavy Deadlifts <== 275#
Start medium heavy and work up to 95% of a 3 rep max

WOD
3 Rounds for time
20 Burpees
20 Knees to elbows

Back Squats:
3 @ 80%. 140
3 @ 85%. 155
3+ @ 90% of 1RM. 160

Metcon, for time:
21 front squats (95)
18 HSPU...pikes
200m run/row
15 front squats
12 HSPU pikes
200m run/row
9 front squats
6 HSPU pikes
200m run/row

Drive 3.5 hours from home to Kenai River
Unload dip net equipment
Run 0.5 mile from parking lot to beach
Carry empty cooler to beach
Fish 6 hours - push net into current, quickly pull in net & fish
Deadlift cooler (increasing weight) 15' down the beach every 1/2 hour
Whack a fish - push net into current, pull net w/ fish in quickly
Deadlift cooler (increasing weight) 15' down the beach every 1/2 hour
Fish 6 hours (combat style) - push net into current, quickly pull in net & fish
Carry full cooler to parking lot (140#)
Run 0.5 mile from beach to parking lot
Clean cooler to truck tailgate (140#)
Drive 3.5 hours from Kenai River to home

4 sets
Row 90 sec
rest 90 sec

Total distance on row- 1750 m

+
4 sets
10 Burpees
25 Double Unders
rest 45 sec

Total Time Including Rests- 5:40

Back Squats:
3 @ 80%
3 @ 85%
3+ @ 90% of 1RM

Metcon, for time:
21 front squats (95)
18 HSPU (HRPU)
200m run/row
15 front squats
12 HSPU
200m run/row
9 front squats
6 HSPU
200m run/row

Shoulder press:
-3 @ 80%
-3 @ 85%
-3+ @ 90%

Metcon: 3 rounds:
-1 round of Helen:
--- 400m run
--- 21 KB Swings (53/35)
--- 12 pull-ups
-8 minutes of skill/mobility work
(time each round of Helen)

Press: 110(3), 115(3), 120(4)
Helen: 2:22, 2:29, 2:32 (total=7:23)

Personal note: Neil Diamond rocks

150 Box Jumps for time!
24"

Shoulder press:
3 @ 80%
3 @ 85%
3+ @ 90%

3 rounds:
400m run
21 KB Swings (53/35)
12 pull-ups
8 minutes of skill/mobility work
(time each round of Helen)

Press: 110(3), 115(3), 120(4)
Helen: 2:30, 2:40, 3:05