Amateur

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

Collegiate

Front Squat 5 RM
Bench Press 5 RM

Conditioning

Complete for time:
Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps

*Use 85% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225 lbs, then use 185 lbs for Thrusters. This should be HEAVY!