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Amateur

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

Collegiate

Front Squat 3, 3, 3
Bench Press 5×1 (use 95% of Bench Press 1 RM)

Conditioning

Complete 4 rounds for time:
True Push Ups – 15 Reps
2/1.5 pood KB Swing – 9 Reps
True Push Ups – 15 Reps
24″/20″ Box Jumps – 9 Reps
Rest 30 seconds