Strength:

Bench Press:

3 x 5 Linear Progression

Add 2.5-5lbs from last weeks working sets

Deadlift:

Heavy 5

Warm up to a preform one top set of 5 reps.

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Conditioning:

For Time:
15-12-9-6-3
Thrusters
Box Jumps

The Thruster weight should be light for you and unbroken on the fast end. Pick a box height you feel comfortable with.