8/9

 A.  Weighted back rack step ups 10x3 (5 each leg); rest 1:30

Did this. All at 55# with a 12 inch box. 

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5 Rounds for quality:

4 GHD sit ups

5 Goblet squats 20#

6 Side to side alternating cossack squats

Run 400 m

Did this. 

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Assault 5 min easy/Run 5 min easy

x2

Did this (well only did Assault for 20 min).