Resistance Training:
Banded Box Squats
10x 2 @ 60% of 1RM
140 LBs
Purple bands double knotted

Extras:
3-3-3-3-2 Dead Lift (225 LBs, 245 LBs, 255 LBs, 275 LBs, 275 LBs)
3x 10 Romanian Dead Lift (155 LBs)
20 GHD Sit Ups*
Accumulate 60 Seconds of L sit

*Ran out of time before the 6 AM WOD, so stopped there.

MetCon (6 AM WOD):
1, 2, 3, 4, ... 10
American Kettle Bell Swing (52 LBs)
Burpee Box Jump (24")
Row 100 meters for each round (100m, 200m, 300m, ... 1000m)^

^ Jackie and I had to do rowing, everyone else got to do Flutter Kicks. 5500 meters of rowing during the 6 AM hour is hard!

Result:
Pain! I mean ...