skill
3x10 weighted situps 15kg
3x10 weighted back extensions 10kg

strength
5-5-4-4 3-3-3-2 Back Squats
60kg - 70kg - 80kg - 100kg
4-4-3-3-3-2-2 Snatch
20kg - 40kg - 50kg
4-4-3-3-3-2-2 Clean
50kg - 60kg - 70kg

wod
as many rounds as possible in 7 minutes of:
burpees
could easily go more than a 100, but i did it just after a 2 hour oly lifting session and i was pretty fatigued from today's strength
last time it was a 102!