Back Squats:
3 @ 80%
3 @ 85%
3+ @ 90% of 1RM

3 @ 280
3 @ 300
1 @ 320

Metcon, for time:
21 front squats (135/95)
18 HSPU
200m run/row
15 front squats
12 HSPU
200m run/row
9 front squats
6 HSPU
200m run/row

Pretty off day. . . the good ones can't come everyday!

Elizabeth for time, 21-15-9 rep rounds of:

Cleans at 135 lbs
ring dips

3 Rounds for Time:

12 Deadlifts
6 Hang Power Cleans
8 Front Squats
4 Split Jerka
2 Front-Rack Lunges

All with 1 bar (I used 75lbs)

6 rounds for time:

20 DB snatch @20kg (5-5-5-5)
20 sit ups
20 air squat

Tabata of:

Bent over row (40 lbs)
Situps (I substituted for push ups)
Pull ups
Wall ball (20 lbs then 15 lbs)
Double unders

1 minute of burpees 13, 12, 11
1 minute off
1 minute of TTB 20, 17, 16
1 minute off
1 minute of Kettle Bell Snatch 18, 17, 19

3 rounds for time of:

5 Wall climbs
10 toes to bar
30 double unders
800m

3rds

1min overhead squat 45lbs 15, 15, 19
1min rest
200m run
1min rest
1min HRPU 20, 20, 22

3rds
1min overhead squat 45lbs 8, 10, 13
1min rest
200m run
1min rest
1min HRPU 20, 20, 18

3rds

1min OHS 95# (13, 13, 13)
1min rest
200m run
1min rest
1min HRPU (28, 28, 28)