6/5/12 L-Sit, RingDips, Squat Cleans, Double Unders, Shoulder Press, Rope Climb

(A) 4 sets of 15 seconds L-Sit - These went well
(B) 3 sets of 15 Weighted Ring Dips 20 lbs

Met Con
3 Rounds for time:
5 - 10 - 15 reps for cleans and press
Squat Cleans 155lbs
Double-unders - Subbed in singles - 50 - 100 - 150
Shoulder Press 95lbs
Splits - forgot to hit the watch the cleans were killing me
Total Time - 16:39.35
Short Rest
5 x 20 ft rope climbs with 1 min. rest between reps., go as fast as you can up and down.  Last one did with no legs.

Right arm was still killing me today.  I think I made it worse today.  Closing the joint is miserable.  I think I have severely strained something or possibly a small tear.