Monday

Strength

Ax4 sets 
A1. Back Squat; x8-10 reps; build; rest 30 sec

F: 8-10 reps; 30x1 tempo; hold tempo & focus on form

A2. Single Arm DB Row x8-10, build; rest 60 sec
All Groups; build - no tempo

Conditioning

B. 12 min AMRAP
200m Run/Row 250/225m
10x Single Arm DB/KB Thruster (Unbroken - each arm)
10x Pull Up

F: 10x Front Squat + 10x Push Press each arm + 10 Jumping Pull Up
P: 50/35
S: 70/50 + 10x CtB Pull Ups