Deadlift, dragonfly, ring dip, med ball explosion, front squat, bar facing burpees, hill sprints

Dead-lift NO BELT ON ANY OF THESE!
135 x 1
222 x 4
315 x 3
335 x 1
355 x 1
Very happy with this.  I even built up a pad of mats to stand on so I was lifting more from the same height if I was lifting with a regular bar and not the hex bar.

Dragon Fly's 3 x 10 I 2 x 10 and the last set I could only do 6.  This was killing my upper spine for some reason.
Weighted Ring Dips 3 sets of 10, first set was just body weight, next two I had the 20lb vest on.
Just not feeling right doing these they hurt all over and in the middle of my chest on my sternum.  I am completely wiped out.

WOD
3 rounds for time
10 x Med ball explosions - trying to hit beam on weight room ceiling
5 x Front Squat 165lbs
15 x Bar facing burpees
Rounds 
1 - 4:13 
2 - 3:50 
3 - 4:12 
Total time - 14:16
Front Squats were rough on my I had to use the weight belt.  Picking up the med ball was rough on my right arm.

Drive to granny hills 5 x 50 yard up hill sprints walk backward down hill for recovery.
I really did not want to do these. I am exhausted and my arm is killing me. However they were awesome. Daniel and I were stride for stride on them. Man it was fun flying up that hill. Sprint and recovery combined was 90 seconds then we were off for the next interval. Tomorrows day off is much needed.