Strength:

Back Squat

Fitness:

3 x 5 Linear Progression

Add 5lbs from last weeks numbers.

Performance:

3 x 6

Add some weight from last weeks sets.

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Conditioning:

As Many Reps As Possible in 5 minutes:

Wall Balls

Rest 5:00

As Many Reps As Possible in 5 minutes:
Double Unders