EMOM5
-front squat+ push press+ push jerk

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

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

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).

Joka alkava min x 5

1. min 7 high box jump, stop at squat on the top of the box
2. min 3 power clean 80 %
3. min 5 HSPU

Handstand push-up, 3x max reps. Rest 60 seconds

45min amrap:

• 20cal BikeErg
• 10 selänojennus selkäpenkissä lisäpainolla
• 20cal SkiErg
• 10 istumaannousu lisäpainolla

Painot kommenttiin.

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")

1 x 5 deadlift = 230 lbs

then…

8, 7, 6, 5, 4, 3, 2, 1 of the following sequence:
1 deadlift @ 40% = used 85 lbs
1 hanging power clean
1 push jerk

8 burpees after each set

if you set the bar down during the movement sequence, do 3 burpees

1-1-1-1-1 clean & jerk = 85 lbs

then…

5000lbs ground to overhead = used 50 lbs
1st rest do 5 handstand push-ups, 10 pull-ups, 25 squats
2nd rest do 10 HSPU, 20 pull-ups, 50 squats
3rd rest do 15 HSPU, 30 pull-ups, 75 squats
etc

Time cap: 20 minutes

Completed 66 reps = 3300 lbs