1. Sled sprint w/10% of bodyweight on sled. 7x Rest to recovery. 

2. Squat 3×5 @ add 5lbs to last squat weight. 

3. Single arm dumbbell push-press. 3×8

4. Conditioning:

As many times as possible in 10 minutes:

a. Sandbag ground to overhead squat 10x

b. Walking lunge w/sandbag held over head 40yds

c. Rope climb 1x

Post weight used and results in comments.