Warmup consisting of various shit like air squats, overhead squats, good mornings, pass throughs, etc.
Skill: 1RM banded box squat. You basically have bands on the ends of the barbell to give it tension, wide stance like sumo dead lift, and you lower slowly to a sitting position then come back up. I do not like this lift and am not comfortable with it at all so I only did 245#
Accessory: 10 walking weighted lunges, 20 sumo deads at 40% 1RM
WOD: CF Open 12.1 workout. 7 minutes of burpees with 6 inch touch above extended reach when coming up. So forcing a 6 inch minimum vertical jump on the burpee. This was a blast. For 7 minutes straight.