Started off with some clean and jerk work using it to warm up to front squats. My sets looked as follows:
Squat Clean and Jerk
-5 x 165
-3 x 185
-1 x 210
Fronts
-3 x 215
-7 x 240
All sets were sub-maximal except for the set of fronts at 240 in which I was going for broke. I'd hoped to hit 10 reps and 7 stoned me. Next time
Finished the day with 5 rounds un-timed, 1 minute rest between rounds, of:
-Max rep false grip ring pulls
-Max rep deep ring dips, no kip
-5 x kneeling muscle-up transition
-Max rep hspu's using abmats
-Max effort handstand hold
A good day at the gym.
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