Strength:
Bench Press 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5
115 - 115 - 135 - 135 - 145 - 145 - 155 - 155 - 165 - 165
after each set five strict pull ups.

Back Squat 3 - 3 - 3 - 3 - 3 - 3 - 3
155 - 185 - 205 - 225 - 205 - 185 - 155

Conditioning:
Row 1000m
then
20 Minute EMOM
Minute A: 10 x KB Swings (53#)
Minute B: 10 x Weighted Sit Ups (30#)
Minute C: 15 x Push Ups
Minute D: 10 x Suitcase Weighted Lunges (53#)

Conditiong on the light side with the focus on strength today.