So wasn't sure what I was going to do at the gym today but decided to just hit some strength.

Strength:
5 Rounds
5 x Bench Press (135#)
10 x Weighted Inverted Sit Ups

5 Rounds
5 x Bench Press (160#)
10 x Leg Raises

Bench Press 3 - 3 -3 - 3 - 3
All at 185#

then

Back Squat 5 - 5 - 5 - 1 - 1
135 - 155 - 175 - 195 - 215
(Warm up for the workout)


Conditioning:
20 Minutes
Odd Minute
1 x Back Squat (225#)
Even Minute
10 x Hand Release Push Ups

The push ups were just filler, I just wanted to get some reps underneath 225# on back squat.  Got easier as I  went on.