3 Rounds of:
5 Dumbbell Squats #20
2 Rope Climbs (OR 3 Wall-walks)
5 Bench Press #45
2 Rope Climbs (OR 3 Wall-walks)

8 min Tabata Bike (50 calories)

5 rounds of 3minute work, 1 minute rest
Total = 19 minutes

3 Power Snatch (135) = Scaled to 75#
6 Push Ups
9 Air Squats

Completed 13 total rounds = 234 reps

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)

Pre Wod:

Find 1 Rep Max:

225lbs x 5 reps
265lbs x 5 reps
295lbs x 1
305lbs x 1
315lbs x 1
315lbs x1

Wod:

2 min period; 21 deadlifts w/ max HSPUs in remaining time
1 min rest (No Push Ups)
90 seconds; 15 deadlifts w/ max HSPUs in remaining time
1 min rest. (15 Pike Push Ups)
60 seconds; 9 deadlifts w/ max HSPUs in remaining time
(20 Pike Push Ups)

10 Minute AMRAP

7 Around the worlds (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
7 Burpees

One complete round is a score of 42

33,#45,#33

AMRAP 20min

5 Pull-Ups
10 Push-Ups
15 Squats

13 Rounds + 3 Pull-ups

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (53/35)
50 Air Squats
60 Sit Ups