Metcon:

250 m row cash in then: 4 Rnds of 10 Hang Cleans (135lbs), 10 Kbs (53lbs), 40 DUs then cash out w/ 30 WBs (20lbs

Time - 15:40

20 Reps of -
Wall Balls 20lbs
Ab-Mat Situps
Box Jump 24"
Pushups
Power Clean @135 lbs
Double Unders
DB Thrusters @35lbs
Pullups
OH Squats @95
KB Swings @53
Push Press@95
Dips
SDLHP @95
Burpees
Back Squats @135
GHD
Walking Lunges
DeadLift @135
Knees 2 Elbows
Front Squat @135

Pre-WOD
5 X 3 Shoulder To Overhead (70 - 2 reps strict press, 3 pp, 75, 80, 85, 90 pp)

WOD: 12 Days of Crossfit Checklist
Did the 40m Farmer's Carry, 3x (yesterday) = 3 points
Tabata backsquat (#65) - Did 55 reps =3 points

10 min AMRAP
10 Shoulder to OH
30 DU

21 - 15 - 9 Reps of

Thruster (75 lbs)
Pull-ups

Max rounds in 21 minutes
7x Pull-ups (red band through 5 rounds then blue)
21 lateral jumps with med ball touch for non contact foot
14x Push-ups
42 jump ropes

after 5 rounds my groin started to talk so I just did same foot touch on ball but straight forward

Total of 9 rounds with about 7 seconds to spare ( "I cant spare a square" haha)

Tabata rounds of: (8 sets of each - 20 sec work/10 sec rest)
jumping jacks
squats
pushups
crunches
burpees
dips
shoulders
wall sits

*too easy, up work load or do more cardio

3 Rounds

Max Back Squat 145# (15,18,15)

While Partner
10 Pull-ups
2x Shuttle Run
10 Pull-ups
2x Shuttle Run

20 Min Cap

5 Rounds

10 Pull-ups
15 Lunges 12Kb Right
10 Burpees
15 Lunges 12Kb Left

Didn't write down WOD