12 Thrusters, 65#
21 Wallballs, 14#
20 Double Unders
12 Pull-Ups
12 Burpees
21 Power Cleans
20 Calorie Row
12 Rope Climbs

5 Rounds of
400m Run (Row)
20 GHD Situps
20 GHD Back Extensions

12 Rounds of
12 Wallballs, 14#
12 Situps
12 Burpees

5 Rounds of
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Skill
EMOM for 3 minutes: 5 Muscle-Ups
Shoulder Touches

Strength
5-3-3-3-3-3-1-1-1 Shoulder Press
30kg - 40kg - 45kg - 50kg - 55klg - 60kg - 65kg(fail) - 65kg(fail) - 67.5kg 1RM PR
EMOM for 3 minutes: 2 Squat Cleans + 3 Jerks + 4 Power Cleans (60kg)
Rest 3-5 minutes
EMOM for 3 minutes: 5 Power Snatch (50kg)

WOD
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
25 Push-ups
The runs were a bit longer.

Max deadlift

225
315
365
385

2 Rounds Touch and Go "DT" 135#
12 Dead Lift, 9 Hang Clean, 6 Push Press
- Completed = 3 pts

8 rounds "Tabata" back squats (stay loaded) - 95#
- 55 reps = 3 pts
(had 52 reps after 6)

Attempted:
Max L-Sit hold - 4 sec = .5 pts
Max static hold (any grip) - 9 sec = .5 pts
Max reps strict pull ups (CTB) - ZERO = .5 pts
Max height box jump 30" = .5 pts

TODAYS TOTAL = 8 pts

Previously accomplished:
Max Distance Farmers Carry 70# - 1 pt for 40 yds = 7 pts
8 rounds "Tabata" sit ups total reps - 100 rep = 2 pts
2 min max reps wall climbs - ZERO (couldn't get chest to wall) = .5 pts
500 Meter row - 1:33 = 3 pts
Max reps bench press 135# - 26 reps = 1 pt

CROSSFITMAS TOTAL = 21.5 pts

5 x 5 for load
30/35/40/45/50

Worked on dumbell snatches.

Done at the hotel gym.

for time;
800m run
30 Snatches at 65% (35kg)
800m run

5-3-3-1-1-1
Bench press 60-65-70-75-80-85(fallo)