RAW Capacity

Banded Camber Bar Squats: 135 x 5, 135 x2, 185 x 3, 225 x 2, 275 x 2, 295 x 1, 315 x 3, 335 x 1 followed by 185 for 9 sets of 2 reps.
Hang Cleans: 95 x 2, 95 x 2, 135 x 2, 155 x 2, 175 x 2, 205 x 2, 225 x 1, followed by 155 for 8 sets of 2 reps.
Rope Abs: 4 sets of 20 reps
One leg back extensions: 3 sets of 5 each leg

5 pull ups
10 ring push ups
for 5 rounds

My squats are feeling more powerful. Continuing to work on my technique, want to get up in weight each week. Need to hit a 20 rep sometime soon.