1.Barbell Back Squat.  3×5.  Add 5lbs to weight used in last workout

2.Floor press.  Work up to a manageable weight you can complete 5x reps of.  Legs should be fully extended to eliminate leg drive.  3×5.

3.Conditioning:

  1. Sprint 20 sec on 10 sec rest 3x
  2. Row 20 sec on 10 sec rest 3x
  3. Sprint 20 sec on 10 sec rest 3x
  4. Hand-release push-up 20 sec on 10 sec rest 3x
  5. Have a nice day.

Post weight used and results in comments.