On the minute every minute for 12 minutes :

3 DL 135/95# (start up weight)
3 Burpee box jump

• You must go up in weight at each set.
• 100 burpee penalty for DNF.

Skill: TGU (10 minutes to find a heavy max on each arm)

Triple Triplets
20w/20w/20w x 3 non-stop at each station before switching to the next

Station 1 - ring rows, pushups, air squats
Station 2 - dbl clean and press, battling ropes (set up outside on posts), jump rope
station 3 - situps, mountain climbers, flutter kicks
* 1:00 rest in between stations
* repeat twice

ME Thruster
Worked up to a new PR of 205#

then:
15 Min AMRAP
15 Wallball 20/14lb
10 Burpee to 45lb Plate
50m Slamball Toss

Total: 4 rounds + 19 (15 wallballs 4 burpees) and for a slamball I did 30# so Rx+

1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2x1 @ 95# 1x1 @ 105 1x1 @ 105 again
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2x1 @ 135 1x1 @ 140 1x1 @ 140
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.
4x2 @ 240/260/270/270
4) High-Bar Back Squat 1x1 @ 300

300 is not a PR but is the first time i'd hit it in a long, long time.

YouTube Link is provided on both my Pumphouse Industries page and my usual Facebook Account

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)
Wore a 50lb vest, lost count

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

Warm up

400m Row
10 KB Swings 35#
8 Hang Power Snatch w/bar
10 Reverse Shrugs

Mobility

Shoulder Work

WOD

A) 10-9-8-7-6-5-4-3-2-1
Power Snatch / C2B Couplet

Rx 95/65

Great WOD.. finally clicked with the Power Snatch... I finally have regular kipping pull-ups but really struggle with C2B and there was no sub allowed so I had to do Jumping C2B..

B) Seated Sled Pulls

2 Full Pulls x 2

1.Sled Weighs 25#... pulled with 2 plates so 115#
2.Sled Weighs 25#... pulled with 3 Plates so 160#

Incline Dumbbell Press (Palms facing each other) + Incline Butterfly Curls + Single Arm Dumbbell Bent Over Rows:
- 10 x 12kg (each dumbbell) + 10 x 12kg (each Dumbbell) + 0
- 10 x 22kg + 10 x 14kg + 10 x 30kg (each arm)
- 10 x 24kg + 10 x 14kg + 10 x 32kg
- 10 x 26kg + 10 x 14kg + 10 x 34kg
- 9 x 28kg + 10 x 14kg + 10 x 34kg
- 7 x 30kg + 10 x 14kg + 10 x 34kg

Dumbbell Bench Press + Push Ups (feet on bench):
- 26kg x 10 + 7
- 28kg x 10 + 5
- 30kg x 10 + 4

30 x Strict Pull Ups
40 x Toes to Bar

http://crossfitsouthie.com/endurance

Warm-up
Rowing technique
Pose running drills
Calf and hamstring stretching

Skill
GHD sit-ups/hip-back extensions
20 sit-up each
20 hip-back extensions

WOD
1000m Row
800m Run
Rest 3 min
750m Row
600m Run
Rest 2 Minute
500m Row
400m Run
Rest 1 Minute
250m Row
200m Run

8min AMRAP
8 Thrusters (95#)
12 Burpees

4 rounds

Then...

21-15-9
Box Jump
HR Pushup

3:54

Find 1RM of strict shoulder press = 75

Then:

5 two minutes rounds
75 II unders (100 singles) = Working on my DU's, did as many as I could each minute/round and got 17-10-17-9-8....most DU's I've ever done!
Remaining time max rep push press (115/75) = 65
Rest 1 minute in between rounds

Then:

40-30-20-10 situp sprints
The amount of time it takes for each sprint
is the rest time in between sprints.