I'm right in the middle of a large build up cycle. By that, I mean, the volume and intensity of my workouts are being notched up quite a bit. There have been testing workouts, as well as experimentation with different possible scenarios of workouts. I'm going into the this year's Games competition as prepared as possible.
Yesterday's session:
A.M.
8 Sets of 400m runs; 2 Minutes rest.
+
A1. AMRAP of strict Pull Ups (-1); 1 minute rest
A2. AMRAP of Bench Press (-1); 1 minute rest
X 3
Results:
1. 1:37
2. 1:29
3. 1:29
4 1:28
5. 1:28
6. 1:28
7. 1:26
8. 1:28
A1. 11/10/9/10
A2. 145# 10/155#8/155#7/155#8
P.M.
A. Build to 1RM Front Squat in 10 Minutes.
B. AMRAP Front Squat @ 70% of 1RM; 3 minute rest x 2.
C. L-Sit AMSAP w/5# on ankles; 1 minutes rest x 4
Results:
A. 255#-Failed twice at 265#
B. 180# x 9, 10
C. :26/ :19/ :19/ :20

Here's a video of the 1RM Front Squat attempts.