3 FSQ + 1 J (work technique and up in weight by feel for a moderate to heavy complex)

Then,

For time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

PCL (135/95)

Wall Ball (20/16)

“A friend is someone who knows all about you and still loves you.” -Elbert Hubbard