Performance

A.
Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds

185x5, 205x5, 225x5, 235x5  All felt pretty good. Could have gone up. Ran out of time. 

B.
Three rounds for time of:  11:00
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar

Hands and forearms smoked. First two rounds of wall balls unbroken. Then 15, 10, 5. Toes to bar were mostly knees to elbows and slow.

Weight at 6:00A: 211 23.5