Deadlift @ 90% of 1 RM
2x (175kg) / 2x (175kg) / 2x (175kg) / 2x (175kg) / 2x (165kg) / 2x (175kg)

Deadlift 2 sets of 6 reps @ 100kg

205 - 5
235 - 5
265 - 12

Partial deadlift assistance work
185 - 10
245 - 10
275 - 10

135 - 5
145 - 3
160 - 7

assistance - 3 x 5 strict pullups

wallballs, hang power cleans, double unders

Power Clean 1 RM

2 Rounds for time:

-25 Ring Push Ups
-25 Ring Body Rows
-25 Ring Dips
-25 Pull Ups

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Earlier in the day...

4 mile run

3 rounds for time

15 Squat @ 95 lbs.
10 Pull-Ups
10 Lunges (5lb weights)
15 Ab Roll outs

There was virtually no way I could speed up the ab roll outs

Like it says on the cover

50 GHD Sit Ups for time
PR by 8 seconds

AMRAP 12 mins

5 Deadlift @100
20 Wall Balls

Scaled to 80kg DL's
7 Rnds +2 @80

3 sets of 26# weighted ring dips and pull ups 3 reps per set

Metcon 5 RFT
400m run
21x deadlift 185#