Practice the Back Squat for 15 minutes. Experiment with different bar positions.
Workout

Complete 1 round of the following:
1. Back squat 3 Reps
2. Back squat 2 Reps
3. Back squat 2 Reps
4. Back squat 2 Reps
5. Back squat 1 Reps
6. Back squat 1 Reps
7. Back squat 1 Reps
8. Back squat 1 Reps
9. Back squat 1 Reps

Go as heavy as possible.

Jacked and Tan Day 2.

1. Strict Press 10 x 6 @ 70% 1 rope climb in between each set.

2. 8 Min Amrap
   4 Deadlift @ 70% of your max
   4 handstand pushups
   5 min rest

3. 8 min Amrap
   4 wall balls max height throws
   8 burpee candle stick rolls

Notes: Push Press at 35#, Deadlift at 95#, Push ups for HSPU, 10# Mad Ball

Warmup: 2x (row 250m, 10 air squats, 10 abmats, 30 mtn climbers, 5 pushups *knee, 10 ring rows)
WOD: Row 500m, 40 air squats, 30 abmats, 20 pushups *knee, 10 ring rows
rest 30 sec
Row 3000m *as sub for 2 mile run

Row was 16 mins..

A. Snatch Pull + High Hang Squat Snatch x 1
- build complex to to 1 RM in 10 mins
B. Push Press 1 RM in 8 sets, rest 2:00 between sets
C. 2 Sets of AMRAP UB WB, rest 5:00 between sets
+
17 min AMRAP
5 Power Snatch, 135lb
10 T2B
6 BB Front rack reverse lunge, 135lb (3 each leg)
Run 200m

A. 235
B. 225
C. 50/35 - 5 + 100m

30 Situps, 21 KB Swings (35 mod to *26), 21 Box jumps (*step ups 18)
30 Situps, 18 KB Swings (35), 18 Box jumps (*step ups 18)
30 Situps, 15 KB Swings (35), 15 Box jumps (*step ups 18)
30 Situps, 12 KB Swings (35), 12 Box jumps (*step ups 18)
30 Situps, 9 KB Swings (35), 9 Box jumps (*step ups 18)
10 situps [ended here @25 min cap]
[uncompleted - 20 Situps, 6 KB Swings (35), 6 Box jumps (*step ups 18)]

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
3 Pole Vault Plant Drills (10 reps each)
About 20 Pole Vault Jumps (6-steps - no bend, bend)
About 20 Fosbury Flop High Jumps (7-steps)
Gymnastics (1 Legless Rope Climb, Some Handstand Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

Conditioning: 3 Rounds for time of

7 Muscleups ** Ring Dips
10 Power Clean & Push Jerk (155/105) **55#

I did a quick lunchtime WOD at MidCity Gym
I warmed up quickly in about 13 miunutes and started doing some warm up reps for the OHS & DL WOD
I wanted to push a decent pace and to hopefully do high quality movements and do go unbroken if possible.
I started with
the bar and DL 95 lbs,
95 lbs OHS x 10, 135 lbs DL x 10
105 lbs OHS x 8, 185 lbs DL x 10
WOD: in about 4:42

I rested for a few minutes and then did 2 rounds of:
6 reps OHS 125 lbs, DL 225 lbs x 6
6 reps OHS 135 lbs, DL 265 lbs x 6
No belt, or wrist wraps. I only used chaulk. It all felt good
I then did some DUs which were pretty tricky with the legs kind of not firing great after lifting.
Good Fast.... next time maybe do 5 rounds. or use 125 or 135 for all rounds if I can warm up more.

Skill: Handstand Practice
WOD: AMRAP 7
3-6-9-12…
Power Snatch (70%)
Burpee

Front Squat (115#) sub for Snatch
12 + 6

Jacked and Tan Day 3.

1. Push Jerk From Rack: 70/3, 75/2 3 sets
2. Split Jerk From Rack: 80/2, 85/2 2 sets, 90/1 2 sets
3. Snatch From Blocks @ Bottom of Knee: 70/3, 75/2, 80-90/1*3 sets (use bumpers to stack)
4. Snatch: 60/3, 70/2, 75/1, 80/1, 85/1, 90-100/1*3 sets (no misses allowed, if you miss drop weight)
5. Snatch Pull + Hang Snatch: 3 sets of 1 rep @ 80% of hang snatch max.

2 mile run (can be performed before or after the wod)