Strength
4x3, 4x1
High Bar Back Squat
Started the sets of 3 with 165#, then 205, 225, 245, then singles of 245, 255, 265, and 275#.

MetCon
For Time

10 DL @ 225
20 Thrusters @ 135#
200m run
30 squat cleans @ 135#
400m run

I was running behind after the 200m run (running out of time), so Stacey had me start the 400m run after 22 reps of the squat cleans. I finished the run, recovered for a bit, then did 8 more squat cleans after the clock had stopped.