Warmup:
500m run, inchworms w/ flow dynamic warmup, CF warmup x 2 (10 x OHS, push-ups, situps, supermans, pull-ups, ring dips)

Strength & skill:
Wendler 5/3/1 w1 back squats
5 x 65% of 90% (115#)
5 x 75% of 90% (125#)
5+ x 85-90% of 90% (145# -- 15 reps)

Awesome. CFP is doing a 5/3/1 progressive strength training program for the next few weeks, which is what I was already doing at home in the garage. So that's great -- frees up my garage gym sessions for other work.

Back squats felt comfortably heavy. Didn't go until failure. I just did these same sets (just a tad lighter) yesterday and I'm tired so I didn't beat myself up.

WOD:
20-15-10-5
dumbbell thrusters @ 30#
knees-to-elbows (knee tucks)
Finish: 7:34

Tougher than I thought it would be. Tried a few practice thrusters at 40# but they were too tough. Got through it OK though. Wish I could be better at K2Es.