AM
A. Squat Clean; 10 singles - heavier than last week; rest as needed - Used 265-285# for singles. Attempted 300# a couple times and missed. Was catching them in the hole, but fell of shoulders standing up. Feeling stronger and confident again. Been a few years since I pulled this. 
B. Front Squat; 2 reps @ 93% x "FS3"; rest 90sec (FS3 = to failure - but be smart and stop one rep short so you do not have to actually dump the bar) - 265# for 12 sets. Really like these self facilitated strength pieces. Felt like I got better strength work in. 
+
20min Bike/Movement Work - Light breathing work on bike for 20 min and hip work. 

PM
Assault 2min (increase pace every 30 sec: 250, 300, 350, 400), into: 
4min AMRAP 
4 Squat Snatch @ 155# 
6 Burpees - 4 Rounds
rest 4min 
Assault 2min (increase pace every 30 sec: 250, 300, 350, 400), into: 
4min AMRAP 
4 Squat Clean @ 225#
6 Burpee Over Bar - 3 + 7
rest 4min 
Assault 2min (increase pace every 30 sec: 250, 300, 350, 400), into: 
4min AMRAP 
4 Deadlifts @ 335# 
6 Burpee Box Jumps @ 20" - 4 Rounds
rest 4min 
Assault 2min (increase pace every 30 sec: 250, 300, 350, 400), into: 
4min AMRAP 
4 Thrusters @ 175# 
40 Double Unders - Skipped; ran out of time.