Deadlift - 3x135, 3x185, 3x205@tempo
5 sets of 2 reps @30X1 tempo
I did these at 225# and felt really smooth. I could have gone heavier
20 Hang Power Snatches
20 Box Jumps
20/15 cal row
Barbell - 75/55#
I scaled this to 45#, a 20 inch box and subbed 40 double unders for the row. I finished the first round in 9:08 and the second round at 18:42. I managed another 10 thrusters before time expired. Despite reducing the weight, I still had to do sets of 10/10 for the barbell movements. The first round of DU took me 3 sets, the second round took me 4 sets. This was pretty tough. I originally expected to be able to get 3-4 rounds, but that ended up being pretty unreasonable.
With the colder weather I had transitioned my gym to the basement, but cannot do anything overhead there so I went back to the garage which despite the 15 degree F temperature outside, was a relatively comfortable 45 degrees F inside. The biggest challenge was the cold barbell. I ended up wearing glove for the workout which took a little getting used to.
Deadlift programming was from CFG and the Metcon was from Comptrain.