Amateur

Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Close Grip Bench Press 5, 5, 5, 5
On the minute for 10 minutes complete:
Front Squat – 3 Reps @ 85% 3 RM from 2015-02-16.

Conditioning

Complete 2 rounds for time.

Row 200 Meters
Push Ups – 50 Reps
Row 200 Meters
Rest 90 Seconds

Rest as needed, then…

Complete 2 rounds for time.

Row 100 Meters
Dips – 25 Reps
Row 100 Meters
Rest 60 Seconds