Warm-up:
dynamic stretching

3x5 low-bar back squat (45x5, 95x5, 135x3, 185x2 then 220/225/230 x5)
3x5 bench press (45x5, 65x5, 85x5, 105x3, 125x2 then 140/145/150 x5)

3x40 steps pinch-grip farmers walk (35# plates)
3x110m sprint on the minute (4 lengths bb court; ~30s on, 30s off)

Strength-bias week two. Squats felt strong today, made a few small adjustments: wider grip with my hands to keep the shoulders better rotated, and turned the squat around just past parallel rather than ATG. Changes helped, particularly the higher turnaround - think I was losing lumbar curve when fully down before. Will stay with 5# increments and go to 225/230/235 next week. Bench is starting to stall on the last heavy rep, might transition to floor presses soon; will try for 145/150/155 next week.

No time for a real metcon today, but I might make it up tonight if I'm feeling feisty.