Strength:

Back squat:

3 x 5

If last weeks set went well and all 15 reps were completed, continue adding load to this weeks working sets.

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Conditioning:

For Time:

20 Dumbbell Thrusters

15 Pull-Ups

15 Dumbbell Thrusters
10 Pull-Ups

10 Dumbbell Thrusters

6 Pull-Ups

Scale the Pull-Ups to 9-6-3 or modify to Jumping Pull-Ups as needed to move quickly through them.