Monday

Strength

A. Back Squat
Every 2:30 x 15:00
-Back Squat 
Set 1 - 5 Reps @50%
Set 2 - 5 Reps @60%
Set 3 - 3 Reps @70%
Set 4 - 2 Reps @80%
Set 5 - 1 Rep @85%
Set 6 - 1 Rep @85-90%

F: 4-5x Reps - moderate load - @31x1 tempo [working up in weight - short pause in bottom]

Conditioning

B. 3 sets: 
:30 per station
1. Row for Cal
2. 2DB Hang Squat Clean
3. Strict Pull Up
*1:30 rest between rounds

F: Light or Goblet squat + Banded Strict Pull-up or Ring Row
P: 35/25 + Strict Pull-up
S: 50/35 + Strict Chest to Bar Pull Up