Warmup x 3 rounds
20 double unders
10 burpee pullups
100mtrs

Strength

3 x 5 Deadlift - 100kg,100kg,110kg(3 reps)

90kg warmup on the deadlift.
Found my new max on the deadlift @ 110kg

Metcon
7 minutes
5 x SDHP @ 24kg
10 x Pushups
30 x doubleunders or 90 singles (I did singles)
I only remember getting through no less than 5 rounds.

L sit practice on paralettes - 20sec,30sec,40sec