Strength
Back Squat – Work up to a heavy single (95%), then do 3×3 @ 85%
—If you feel strong, go for a PR
Conditioning
For Time
250m Sled Drag (bodyweight)
50 Overhead Squats 115/75#
30 GI Janes
Assistance
Heavy Prowler Pushes – 1 Lap every 90 sec for 9 minutes (7 total)
—Each lap should take between 15-20 seconds
WOD Notes: Time Domain for this WOD is 9-14 minutes. The empty sleds weigh 25#, so subtract that from your bodyweight when you load them up. The goal is to walk the entire time (you will not be able to run) without stopping. OHS weight is light, which it should be less than 50% of your max. You should be able to complete them in no more than 3 sets. Try your best to go fast on the GI Janes, by jumping right into the pull-up after you do the burpee. You may also kip the pull-ups if necessary. 
6pm class – body weight sled drags!