5 sets of 5 Front Squats, doing the same weight for all sets

4x20 GHD sit-ups

For time:
3 Rounds of the following, with a 3-minute rest between rounds:

50 x Medicine Ball Squat
40 x Medicine Ball dead-lift
30 x Medicine Ball Clean
20 x Medicine Ball Thruster
10 x Overhead Medicine Ball Squat

Progressive

135, 185, 225 (only got 2)

4x8 DB Bench Press 45#
4x8 DB Row 45#
4x8 Hammer Curl
4x8 Shoulder Press
4x6 Close Grip Chin-Up

8 Minute AMRAP (135/95#)
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each

Got through 1 power clean on round 7.

Then

100 reps of GHD, T2B or sit-ups (partition as needed)

Metcon - 1200m row, 50 Pushups, 50 Situps, 50 DUBs, 800m row, 40, 40, 40, 400m row, 30, 30, 30, 200m row, 20, 20 ,20

Sprint Intervals - on grass- 10 x 100yds - no time - tried to run at 90% - 20 pushups between reps

10min AMRAP
20x sit-ups
20x push-ups

5 sets each leg. Go for strict slow reps