Hit the class workout, scaled up the weight and then added in some extra stuff afterward. Overall got a great workout out this session. Felt okay on the barbell and great on the pull-ups.
A.
Dead-lift
4 sets of 5 reps
Rest as needed
-335#, 385#, 418#, 440# ... no misses here, felt pretty strong.
B.
7 RFT:
7 Hang Power Cleans (185#)
7 Over-the-Bar Burpees
-7:32 ... unbroken HPC ... originally was shooting for under 7 minutes, but started to gas out a bit toward the end.
Rest exactly15 minutest then...
C.
21-15-9
C2B Pull-ups
GHD Sit-ups
-4:03 unbroken ... had a huge transition so this should have been faster, but still tried to go as fast possible despite a jog across the gym.
Rest exactly 5 minutes then...
D
For time:
50 Pull-ups
-1:02 Unbroken (PR) ... hit 47 butterfly and then 3 traditional kipping ... got a huge pump from this. My previous PR on this was from a few years ago, was 46... but given that I just PRed during my 3rd day of training and after dead-lifting/cleans/C2B pull-ups ... I will take this as a big PR, hopefully can re-test this fresh soon.
E.
3 Sets of:
Seated Alternating DB Curls x (20 reps)
Rest :60
-35#, 25#, 25# ... big pump / finisher. Got through this and called it a day.
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