1.Barbell Back Squat.  3×5.  Add 5lbs to weight used on last squat workout.  Rest as needed.

2. Single Arm Dumbbell Bench Press.  3×5 per side.  Add 5-10lbs to last weight used.  1 min rest.

3. Conditioning:

Complete the following in as little time as possible:

300m row

20 push-ups

5 pull-ups

5x

Post weight used and results in comments.