Warm up

~500m Row
a few number of pushups
a few KB Swings

Warmed up Squats - no knee wraps or squat shoes -

5x3 @ 315
2x5 @ 275 - focus on speed

5x5 Strict Press - 135, 145, 150, 145, 135
3x8 Dips
4 tire drag sprints
500m Row all out - 1:31. About 1s off my best, although I'm not sure I was ready for this. Coughed for 2 hours afterwards. Damn C2...