Amateur

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

Collegiate

DB Step Up 4×6 each
Floor Press 5 RM

Conditioning

Complete 4 Rounds for max reps and time:

Bodyweight/70% Bodyweight Bench Press – 6 Reps
Push Ups – Max Reps Unbroken

Rest 60 Seconds

15′ Rope Climb – 1 Rep
Strict Pull Ups – Max Reps Unbroken

Rest 60 Seconds

*For unbroken reps, do not rest in the down position of the Push Up or take your hands off the bar once you start your Pull Ups.