03 Dec: this one is might feel long... because it is

a) 1 mile run 
*whatever pace you want

b)  [30sec on : 30 sec off] x 40 mins
min 1: max reps front squat
min 2: max reps ghd sit ups
min 3: max reps ring pull ups
min 4: max reps power clean
min 5: max reps cal row

rx 155/105
*no use of racks