10 mintues of Every Minute on the Minute 3 reps of Front Squat using approximately 85% of 1 Rep Max. My 1 RM = 215 lbs so I went up a little bit and used 185 lbs for the FS
Warmed up with:
bar x 8
85 x 8
105 x 5
125 x 5
145 x 5
165 x 3

185 x 3 (I didn't use a belt until the 8th min. - then I used it to prevent any injury if I rounded my back.. good thing as this was hard on the last 3 minutes)

I rested for about 8-9 minutes and did a Post WOD quick and hard conditioning of:
21-15-9
Pullups & Pushups.
I did that in 1:50 (much faster than I thought I'd do... I really just walked around and got my wind back and tried to relax, then hit it hard.
Stretched for about 5-10 minutes and went home.