Strength

Back Squat Waves

Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%

Work

"Wonderwall"

For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs @ 20/14
60 Double Unders, 30 Deadlifts@ 225/155
60 Double Unders, 30 Wallballs @ 20/14
60 Double Unders, 30 Burpees

CompTrain

3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)