Strength:

Back Squat

Fitness:

3 x 5 Linear Progression

Add 5lbs from last weeks numbers.

Performance:

3 x 4

Add some weight from last weeks sets.

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Conditioning:

5 Rounds, Not for Time:

8 Barbell Thrusters

10 Ring Rows

10 Rowing Strokes

Go as heavy as possible without breaking up your reps for the thrusters. The ring rows should be strict and challenging. Measure the amount of meters rowed in 10 strokes. Hint: Faster wont always equal further.