Tabata

HSPU 3
Burpees 5
Box Jumps 7
PU 4 :(
SU 9 :(

28 TOTAL

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

• 155 squat clean 24" box*

315 X 1

Part 1
3-3-3-3-3 of overhead squats

Part 2
3 rounds, for time
400m run
15 overhead squats @ 55lbs

8 Rounds for Time:
12 KB swings @ 53#
12 KB High Pulls "
12 KB Vert Crunches "

Clean and Jerk Work:
worked up to 235# for 2

Not as RX'ed...

65lb thrusters
All but first 8 pull-ups with a green band

Warm Up/Buy In:
Run 1mile for time

-REST 5MIN-

SWOD: Power Cleans
(OTM=On The Minute)

3 OTM 4min @ 75%
3 OTM 5min @ 80%
1 Every 30sec @ 85%
3 Every 30sec @ 75%

-REST 5MIN-

Buy in: 50 BFSU

3 Rounds For Time:

10 Burpees
50FT Overhead Walking Lunge @45LBS
50FT Bear Crawl
10 Ring Dips

Buy Out: 50 BFSU

15MIN OF:

1MIN ROW
1MIN REST

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5 ROUNDS
25 BARBELL JUMPING SQUATS
(1MIN REST BETWEEN ROUNDS)

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10MIN OF:

EMOM 100 SINGLES

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GRINDING GEARS
20MIN AMRAP

5 DEADLIFTS @ 225LBS
400M RUN
10 KB SWINGS @55LBS
200M RUN

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10MIN COOL DOWN MOBILITY STRETCH

http://crossfitsouthie.com/use-those-legs

Strength
Push press
3-3-3-3-3 <=== 155

WOD
3 rounds
9 Shoulder to overhead (115,80)
21 wallballs (20,14)

L2 – (95,65) <===
L1 – (75,45)
ADV (155,105)

Deadlift x 3 reps
* Set 1 - 50% of possible 3-RM x 5 reps 135#
* Set 2 - 75% of possible 3-RM x 3 reps 195#
* Set 3 - 85% of possible 3-RM x 2 reps 220#
* Set 4 - 90-95% of possible 3-RM x 1 rep 250#
* Set 5 - Test 3-RM 260#