Today was pretty chill at the box, especially relative to the end of last week and Sunday.

Warm Up:
2x
10 Squats
10 Burpees
10 American Kettle Bell Swings

Mobility:
Pain ball on feet
Sit in squat
Abductor stretch

Max Effort:
1 Rep Max Back Squat (Low-bar)
285 (PR by 30 LBs!)

Extra:
3x (add weight each round if possible)
The Bear (7x of Power Clean, Front Squat, Press, Back Squat, Press) = 1 round)
95 LBs, 95 LBs, 75 LBs (shoulder hurt a bit so I did not follow the up your weight guidelines)