Big Mikes "CrossFit condensed"

Correy Getting through some assisted HSPU 

1.  Eat Protein that had a soul ( even better if you took killed it yourself...with a knife... made from a rock)
2. Pick heavy stuff up off the ground and put it over head in as many ways as possible 
3. Now sprint with it
4. Do it fast 
5. Do it a lot
6. After a while of experimenting with the above 4 pick something you have done before and do it again...faster
7. Keep experimenting 
8.  Every once in a while for a long run Just because you can now
9. If it sounds terrible you'll get through it, If it sounds easy you'll be curled up in the fetal position afterwards
10. Most important of all whatever you're doing do it with someone else, make it fun, and buy em a beer once in a while 

Yesterdays Met-Con

5 rounds for load and Reps 

Dead Lift 3 reps 

Max rep HSPU

335/20. 365/16. 395/15. 405/15. 415/10

I definitely could have done a lot more here in the Dead Lifts but these were heavy enough that I was tired but able to maintain good form with zero rounding of the back 

Todays Strength set 

OHS 3x5 155

Press 3x3 145

Clean 3x3 215 

I hate overhead squats