Morning.

Run 2 miles.

Stretching.

Noon. 
1. 
OHS(over head squat)
50-60-70-80 kg for 3 reps. 
90 kg, 3-2-3-2  reps. 

2. 
Zercher Squat 
60-70-80 kg for 5 reps
100-100-100-100 kg for 3 reps

3. 
AB Rollouts on low rings from straight legs.
3х10 reps.