Strength
Practice - Angled Barbell Press 5 sets of 5 Left, 5 Center (2 hands), 5 Right
Practice
L-Sit
57 - 45 - 35 (seconds) my L-Sit is more like an lower case h-sit with how inflexible I am.
Conditioning
12:00 max rounds
5 Deadlifts (115#)
5 Hang Power Clean
5 Push Press
8 Rounds ??? - I did 3 in 3:40 then kind of lost count until 7:15 and did 3 more after that. I'm assuming I did two in that 3 minutes and 35 seconds. Either way this was hard but probably could have done another round or two, took a lot of rest.
Endurance:
Rowed for 20 minutes very slowly
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