Strength Training:
Box Squats
10x 2
Purple Band, 1 Knot
~60% of 1RM
145 lbs

Auxiliary Exercises
5x 5
(a) Reverse Hypers @ 120 lbs
Rest 60 seconds
(b) Weighted Hip and Back Extensions @ 15 lbs
Rest 60 seconds

3x 8
SS Bar Box Squats
155 lbs

WOD
Warm Up:
10 Rock and Roll Drills
10 Push Ups
10 Sit Ups
10 Cleans

Mobility:
PVC pass through
Sit in squat
Foam roller on lower back

MetCon:
The Chief

5 rounds total of -

3 minute AMRAPs
3 Power Cleans @ 135 lbs
6 Push Ups
9 Squats

1 minute rest between rounds

Rounds breakdown - 4, 4, 3, 4, 3

The key: do not drop the power cleans between reps. It slows you down way too much (cost me the 5th round in rounds 1,2,4 and the 4th round in the other two).

Cash Out
Ab Work
30 Flutter Kicks (four count)
30 V-touches
30 Butterfly Sit Ups
1 Minute Plank Hold
30 Knees to Elbows
30 Wipers
30 Sit Ups
1 Minute Plank Hold - Right Side
1 Minute Plank Hold - Left Side