Friday

Back Squat
Back Squat
3 x 8 @ 65%

Conditioning
3 RFT:
15 Burpee Box Jump Overs, (24/20)
12 Dead Lifts (255/175)
9 Ring Muscle ups

Then NFT
3 sets of 8
D.B. Step Ups (35s/20s)(20"15")