Weightlifting AM
Snatch
4 sets x 1 rep @ 85%  (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)



Weightlifting PM
Box Squat (just below parallel)
12 sets x 2 reps @ 175# + chains x 3

Sumo Deadlit
12 sets x 2 reps @ 215# + green band w/ 2" deficit

NoWheres
3 sets x 2 min @ thick green band


Bracing
Cross Crunch
2 sets x 10 reps each leg
Flutter Kicks
2 sets x 30 reps each leg