Supplemental Strength
5 x 1 Strict Press
5 x 1 Push Press
5 x 1 Push Jerk

Strength

Bench Press
5 x 5 (8)
Every 3 Minutes

Weigted Dips
3 x 8
Every 4 Minutes

Workout of The Day
3 Rounds
25 Burpees
400 Meter Run
500 Meter Row

Supplemental Endurance
20 Minutes Stairmaster