Pull up/ dip/ C&J

Warmup
50 Trunk twists
40 Sit ups
30 Back ext
20 Lunges
10 Push Ups
5 Ring Rows (or use a racked barbell)
2Turkish Getup

Endurance
Running drills (working on form)
Run 3 miles

Strength
Week 3 5/3/1 Bench Press

Conditioning
3 rounds for time of:
21 pull ups
21 dips
7 squat clean and jerks