TTT W13.S2

5' bike warmup + CARs  general mobility
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A. Power clean + hang power clean; 7 complexes; rest 2:00 
20kgx2x2set; 40kgx2set; 50kgx1set; 60kgx1set;
working sets: 70; 72; 74; 76; 78; 80; 82kg (this last weight was 'hard' to do the HPC... i consider it my limit)
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B. Strict pull up; 1 rep on the :30 x 24 - rest 3:00 after 12 
Done! No problem!! :)
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C. Landmine twist; 8/side x 4; rest 2:00 https://www.youtube.com/watch?v=QDakeCOBdDE
1st with a 5kg plate, then the working sets done with 10kg plate
Done! Nice stimulus to the core
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D. Side arch up on elbow; 8/side x 3; rest 1:00 b/w sides 
Done! The obliques fired up
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E. Incline DB powell raise @3011; 8-10/arm x 3; rest 1:00 b/w arms 
5kg x 10; working sets 7.5kgx10/armx3set
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30 minute bike @ EN1 
Just like you said:
0.7*(184-57)+57= 146bpm: 146/184=79%
Work done using my heart rate monitor
Did: 17.41Km; 332cal; 252avg watt; 34.8km/h avg speed
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5' bike cooldown

Slept well (8h)
Mood is ok