Smolov:
Back Squat
10 Sets of 3 at 80-85%

Regular:

AMRAP 8
12 Toes to Bar
4 Thrusters 135/95
12 Pull Ups
4 Thrusters 135/95

3 Rounds not for Time:
30 sec GHD Hip Extension Hold
10 each leg single leg kettlebell deadlift
10 Bent Over Kettlebell Rows