WEIGHTLIFTING: 
 Strength (3 x 5)
Back Squat:
1X5@75%
1X5@80%
1XME@85%
*Rest 2:00 between Sets
METCON:

30:00 AMRAP of:

200m Single KB Carry in Front Rack Position @ 24kg / 16kg

12 Ring Dips

12 Ab Mat Sit Up

12 Back Extensions (from the floor aka-SuperMans)
*Perform this at a conversational pace