Warmup:
1 min. jumprope
1 min. PVC stretch
1 min. jumprope
Ladder 7-1 of squats and pushups (I did knees/fists pushups)

Back Squat 5-5 @ 45-95

Workout:
Back Squat 5-5-5 @ 140-160-180

Metcon:
Max round in 12 minutes of:
10 power snatch (65 lbs)
10 wall ball (14 lbs)
30 double unders

I got 3 rounds plus 10 power snatch, 10 wall ball, 2 double unders.