1. Hill sprint 40yds. 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 12 minutes:

a. Single arm, ground to overhead squat w/45lb dumbbell 10x/arm

b. Walking lunge w/dumbbell in suitcase carry 40yds

c. Rope climb 1x

Post weight used and results in comments.