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

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

2.Close-grip bench press.  3×5. Add 5lbs to weight used in last workout.

3.Conditioning:

Row 500m (goal is under 1:45)

1:45 rest.

6x

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1.Sumo Deadlift 5×1 add 5lbs to weight used last week.  Rest as needed.  

2.Conditioning:

45 push-ups

400m run

40 push-ups

400m run

35 push-ups

400m run

30 push-ups

400m run

25 push-ups

400m run

20 push-ups

400m run

15 push-ups

400m run

10 push-ups

400m run

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Rest Day.

Eat hard.

3-4x 10-15 min walks following meals.

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1. Broad jump for max distance.  Rest to recovery. 10x

2.Barbell Back Squat 3×5*. Rest as needed.

3. Press 3×5 

4. Conditioning:

Row 20 seconds at max intensity

Row 20 sec at easy pace. 

6x

*add 5lbs from last squat workout

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Rest Day

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A.Power Snatch 5×3

B.Conditioning:

B1. Pull-ups 8x

B2. 400m run

6x

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

B. Wide grip bench press 3×5 

C.Conditioning:

21-15-9 in shortest time possible of:

C1. Dumbbell thruster @ 50lbs

C2. Sprawl

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Juarez Valley Pull-ups

In shortest time possible:

10, 1, 9, 2, 8, 3, 7, 4, 6, 5 pull-ups

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A. Deadlift 5×1 @ add 5lbs to last deadlift weight

B. Conditioning:

Single arm dumbbell thruster  8x, right

Single arm dumbbell power snatch 8x right

60 yds Sled drag

Single arm dumbbell thruster  8x, left

Single arm dumbbell power snatch 8x leftt

60 yds Sled drag

4x in shortest time possible without compromising safety. 

Post weight used and results in comments.