Sprints, Snatching, squats

Breakfast juice plus, muesli with banana
Meal 2 veg shake with juice plus complete
Meal 3 1/4 Chicken, tabbouleh and avocado
Meal 4 Grilled fish and salad with baby octopus 

Cardio
Inline sprints
30sec on 1min rest at incline 10
10 rounds
Speed
16.5km/hr x1
17km/hr x3
17.5km/hr x2
18km/hr x2
18.5km/hr x1
19km/hr x1

Awesome way to fuck yourself up before you even start your training :)

Skill
Snatching
Practice @40kg , 50kg

Strength
Back Squats
60kg x8, 90kg x5, 110kg x3, 115kg x3, 120kg x2, 120kg x2, 125kg x1

WOD
10min AMRAP
Back squats @ 70kg x12
Pull Ups x15
Swings @ 32 x12
Score 4 finished with 10sec to go. Couldn't pick up the bar.

Toughest workout in awhile. Fuck
First round felt fine but jumping back on the squats after the swings hit me big time. Lunges felt like they were gonna explode.