Strength Day

Strength:
Back Squat 5-5-5-5-5-5-5-5-5-5-5
135-165-185-205-225-245(4)-225-205-185-165-135

then

5 Rounds
5 Bench Press (135#)
6 GHD Sit Ups

5 Rounds
5 Bench Press (155#)
7 GHD Sit Ups

5 Rounds
5 Bench Press (175#)
8 GHD Sit Ups

then

Arm Curls (4x20) (35#)