0700
-1 min run for; 1 min run back; 1 min single-unders; 8 sampson stretches; 3 sealfit HM seq's; 3 duck seq's; 3 toe-touch seq's; 10x airsquat; 45x8 backsquat; 115x6 backsquat
-175x5x3 backsquat
-arm circles for, back; 10 slow band arcs, 5 kipping pullups
-Kipping pullups: 18, 9, 10 about 2 mins in between each

2330
-3 mins run on treadmill; arm circles forward & backward; 10x45 bench; 10 pushups; 10x95 bench; 12x45 bench fast
-5x2 205 lbs
-5x1 200 lbs

Would like to try heavier squats in the warmup next time, didn't feel right jumping 115 to 175. Got a little bit of a spot from a dude next to me on all 3 sets on bench who didn't speak a lick of english. Kind of funny. Understood the basic concept but would help lifting too soon but it's all good.