Monday: Strength: front squats: 5x5. Conditioning: rep rounds of 10,9,8,7,6,5,4,3,2,1 of: reverse burpees, dead lift (225/135) and 2 hand touch box jumps. Tuesday: Strength: squat snatch 8x3 reps Conditioning: for time: 50 sit-up, 50 pushups, run 400, 50 c2b pull-ups, run400, 50 side to side touches(24/16), run400, 50 burpees. Wednesday: Strength and conditioning: for time: row 1k, then 4x(50 double unders, 25 wallball, 15 ring dips). Thursday : Strength and Conditioning: amrap in 15 minutes: 6 hspu, 9 clean and jerk(135/95), 12 feet to bar. Friday: Strength: Bench press: 5x5. Conditioning: 5 rounds for time: 15 oh squats(95/65), run 400.