squats of sorts

Power Snatch
95x3
135x3
155x1
165x1
175x1

Front squat

135x5
225x3
255x3
295x3
335x3 PR +20lbs

http://www.youtube.com/watch?v=6w8KytLP6p0&feature=youtu.be
could have done 5 if needed.

Overhead squats

135x3
185x1
185x1

haven't done these in over a year. they are tricky.

Ab rollouts

+45 3x8

tabata sprints on airdyne