A. OHS @ 21X1, build to tough single
B1. Supinated grip CTB Wtd Pull Up, 4 x 3-5 reps, rest 45 sec
B2. CG Bench Press @ 20X1, 4 x 3-5 reps, rest 45 sec
B3. Strict Ring Dips, 4 x 8-10, rest 2 min
+
2 rounds for time:
Run 800m
150 Double Unders
500m Row

A. 245 and that's an ohs PR. 

B1. 5,5,5,5

B2. 205X 5, 225X 5 X 3 sets

C. 8,8,8,8

Metcon 22:17. DUs killed me. 

The 800s were both 4 minutes and my rows were 2:00 and 1:47, the DUs started out the first set rough but got better as it went, then right towards the end of my second set my wrists and shoulders were toast. My left arm was definitely moving faster than my right.