Back Squat: 45x6, 95x3, 135x3, 150 doublesx5
Snatch pull: 65x3, 95x2, 115x2, 125x2, 135x2, 145x1
Rack Jerk: Front: 95x2, 115x2, 135x1 Back: 145x2, 150x1
TGU sit ups: 40#, 4 reps each armx3
Subbed 15 second rope sprint
Subbed 10 45# barbell thruster
10 40# DB high pulls
My squats feel good. I am getting below parallel now. I am not as low as I would like yet, but I am at least getting down to a respectable level without any critical breakdowns as I was before. My limitations are mainly in the front of my hips now and not my hamstrings, which is both good and bad. Rack jerk were better this time. I allowed more recovery time and I had very little press outs as far as I could tell without video. For the metcon, I can run a 100m in under 15 seconds, but I know after the 1st round it would have been much longer, if I actually ran it, my time would have been much longer compared to rope jumps. But I am not freezing my lungs outside and there isn't a place to sprint inside where I workout.