A: Back squat - 20 reps at 70% of 1 RM.  Rest as needed b/t reps with bar on back.
B: Bench Press 2 sets of 3 @ 90%; 2 sets of 3 @ 95%; rest 3 min b/t
+
5 sets hard of:
50 yd sprint
12 KBS 1.5p
12 pull ups
rest 2 min b/t sets

A: 155lb
B: did 90% for all sets - 135lb
+
took about 20 min to complete all five sets