Strength:
5 Rounds
10 x Bench press (135, 140, 145, 150, 155)
10 x Knees 2 elbows
10 x Deadlift (133, 153, 173, 193, 213)

Endurance:
8 x 400m
(1:45, 1:40, 1:35, 1:30, 1:25, 1:30, 1:40, 1:45)

Conditioning:
5 Rounds
10 x K2E
10 x Push ups

Working on muscle endurance with the strength training to try and make those high rep 100-115# overhead  workouts a little easier.  Today was a bit intense though, thinking the squats yesterday added a little spice to the endurance workout today.  Seriously those last few 400m really packed the suck factor.  The conditioning was just a sprint to end the day with a little bit of intensity.