121226

AM
Warm-up
6 x 500m row
1 min rest


EMOM
First 5 mins: 3 Power Cleans TNG @ 70-75% (15 total reps)
150
Second 5 mins: 2 Power Cleans TNG @ 75-80% (10 total reps)
165 for first 3 mins, then 170 for the next 2 mins
Third 5 mins: Every 30 seconds - 1 Power Clean @ 85% (10 total reps)
180

CrossFit Shoals Edition of 12 days of Christmas (Partly from CF Invictus)
Follow the sequence 1, then 2,1, then 3,2,1, then 4,3,2,1, and so on.
1 20 DU
2 Snatch (155/105)
3 Stone (145/96)
4 MU
5 Burpee
6 T2B
7 C2B
8 Front Squat (155/105)
9 Box Jump (30/24)
10 HSPU
11 G2O (155/105)
12 Shoot Throughs

50:09. EZ beat me by about 50 seconds. :( Oh well, very hard and fun at the same time
All sets of MU UB. :)
PM
Warm-up
15 minutes
250m row
10 burpee
30 DU
6 rounds

Build up to heavy Back Squat
Up to 235, failed 245

5X2 Back Squat at 80% of 1 RM
215

With a partner alternating while the other rests, 15 minute clock
5 Back Squat (275/175)
10 GHD
8 rounds a piece.