Well, death might be a welcome respite right about now ... holy crap are my arms DONE.

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
Foam roller IT band
PNF Hamstring

MetCon:
First-
3x
20 Push Press @ 95 lbs
20 Hand-release Push Ups
20 Pull Ups

Rest 2 minutes betweens rounds 1 and 2 and then rest 3 minutes after round 3 (then we busted ass during each round)

Second-
6 minute AMRAP
7 Hang Power Cleans @ 165 lbs
11 Ring Dips
14 Toes to Bar

Split times on 3x'er
2:48 - 4:30 - 4:57

It's amazing how freaking fast the arms went during the second round. By the third, I was doing singles on the HR push ups.

Note to Self:
Stop asking coach when he's working out and then working out with him. When you do dumb shit like that, he makes you hang power cleans at 165 instead of 135. Dammit!