Repetition

Warm-up:
shoulder press
windmills
front/back squat
overhead squat

15-12-9:
back squat (135 [69% 1RM],145 [74% 1RM],155 [79% 1RM])
renegade row with pushup (two-count, 15# DB)

This was modeled after the Crossfit WOD 070407, but there wasn't any space to do handstand pushups, hence the sub. Roughly 3 minutes rest between sets.

3x1 front squat (155, pausing at the very bottom, just working on racking the bar in the right place on my shoulders and stretching the wrists)

4x10 cable pull-through (100,3x120)
4x10 (per arm) unilateral cable chest-press (30,2x40,45)
4x12 face-pulls (45,2x60,70)

90s-30s-30s plank

I hate you lactic acid!