Strength:

Squat

Fitness:

3×5 (Linear Progression)

Add 5-10lbs from last week if last weeks sets went well.

Performance: 5/3/1 3 week

70% x 3

80% x 3

90% x 3+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 10 plus on the rep out, but save 2 reps in the tank.

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Conditioning:

AMRAP 20 Minutes:

20 Box Jumps

20 DB Thrusters

20 Kettlebell Swings