Strength:
 "Get Your Weight Up Son"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)
5 x Back squat (116#)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (25# DBs)
5 x Back squat (138#)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (25# DBs)
5 x Back squat (158#)


 High volume with relatively moderate weight.


Skill:
Every minute for 10 minutes
3 x Power snatch (89#)


Endurance:
5 x 400m
(1:40, 1:35, 1:30, 1:26, 1:45)


Just messing around with paces to see what was comfortable.