Friday

Strength

Back Squat 

Strict Press

Wendler Week 1

start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)

65% of 90% 1RM x 5 reps

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

Conditioning

"Nasty Girls"

3 Rounds

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps