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:

4x 100 30 sec rest between runs

2x 200 45 sec rest between runs

3x 300 1 min rest between runs

Post weight used and results in comments.