Warm-up:
10 x Sampson stretches
10 x Sit ups
10 x Push ups

Strength:
Back squat x 15 (180#)

Then
3 sets
15 x Pull overs (25#)

Conditioning:
"Helen"
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups
(10 mins 08 secs)

Again the back squat failure had more to do with my core and not my legs .  Really felt like I could do it but at 15 the form was deteriorating and decided not to get 20 sloppy.  Confident I can hit it next time.