A)
Bench press
15 reps
12 reps
10 reps
rest 2-3 minutes between sets

B)
Dead lifts
3X4-6
*drop after each rep
rest 2-3 minutes between sets

C)
3 sets:
reverse sorenson hold x 10-20 sec
150ft sprint
*Chest facing up
*During sprint, 3 points of contact on the turn around

D)
7 rounds:
5 thrusters (heavy)
100ft sprint (25ft inc)