Strength
Front Squat
3 @ 80%
3@ 85%
3+ @ 90%
OR
Overhead Squat (5 x 5 add 5 lbs from last week)
If you hit failure in your linear progression, reset your lift to 80% of your last successful set of 5.
Conditioning
For Time
21-15-9
Deadlift 185/135
Box Overs (Step or Jump) 24/20