Warmup

200M Run @ 90% RPE
2 Rounds of 30 Seconds each:
CrabWalk forward
PVC OH Duck Walk forward
30 Seconds German Hang

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Strength/skill

Over Head Squat
8 Minutes To A Heavy Single

Got up to 75# (PR?)

Olympic Squat
2/2/2/2/2 @ 80% of 1RM
1 Minute Rest Between Efforts

Worked @ 105#
A little light...

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Conditioning

3 RFT of:

400M Run
20 Burpee Box Jump Over (24/20″)
1 Rope Climb

13 min cap

Got 2 rds in 13 min - used 18# box and subbed awk rope pull up for rope climb