Strength (PD) 1:00:00 
10min row, foam roll, 2x5 WS, 2x10 AS, 2x10 SD, 2x20m lunge.
3 rounds of 5-way barbell complex (45#, 55#, 65#)
6x DL, 6x RDL, 6x HC, 6x FS, 6x jerk.
4 rounds of: 6x off box lunge 40#, 10x special squat 72#, 40m shuffle w band, rest.
2x (1->6) assisted pull-ups.
2x20 regular sit-ups.
still sleepy this morning so drove to PD. the special squat was like RDL except for squat - get up on two boxes w space between, hold KB w straight arms, then squat below parallel. shuffle was red rogue band at first, then blue one (harder) for remaining 3 rounds.