Friday January 1st

AM
A. Squat clean gauntlet (5 burpees + 1 squat clean on the min
beginning at 275# and adding 10# per min until failure)
#305
+
For time:
50 alt'ing pistols
15 rope climbs
50 wall balls to 12'
30 bar muscle ups
3:55

Noon
4 sets:
10 calories assault bike
10 deadlift 315#
10 calories assault bike
10 hang power clean 225#
10 calories assault bike
rest 4 min bw sets
3:18, 4:13, 3:59, 3:29

PM
For time:
50 strict hspu
25 burpee box jumps 24"
50 kipping hspu
25 burpee box jumps 24"
50 ring dips
25 burpee box jumps 24"
18:24

Not sure what happened with the squat clean today. I was expecting to hit #325-335 but my pull felt slow. Maybe some CNS fatigue from the heavy 5x5 a few days back.

Other than that everything was great. Breathing was good. I had a ton of energy. Really felt like I was "attacking" the workouts. With the same kind of intensity I hope to bring to Miami. 

Shoulders and triceps didn't seem as fresh on the hspu workout but I completed each set of the burpee  box jumps in 2-230.