A. Sprint 20yds and back. Rest to recovery. 7x

B. Back squat 3×5 @ add 5lbs to last weeks weight.

C. Press 3×5 @ add 5 lbs to last weeks weight. 

D. Conditioning:

As many times as possible in 10 minutes:

Hand-release push-up 10x

Kettlebell swing 10x

Row 200m

Post weight used and results in comments.