Afternoon:
15x100m (walk back) - Run closer to 130m or so. stopped after 13. started to feel calf and didn't want to risk it
all sets 22-24s. rest 1:37-1:44

Morning:
A. Box Squat 10x2 w/chains. 45s rest
185# w/4 chains. too easy weight, but any higher and speed would have suffered.

B1. Clean Pull 7x3 (1.1.1 format) 264,264,264,264, 275,275,275.. Good weight by the end
B2. Bench Press 7x3 w/chains. 155,175,175,175,175,175,175. all w/4 chains. good weight.
1 minute rest between B1&B2

C. 3x20 (10/leg) walking weighted lunge (bar on back)
115#. tough, but done. almost all without pause step."