Gym:

Strength:
Your Next Lift

Still on 1st cycle:  Back Squat, Strict Press, Deadlift, Bench Press
Do next lift @ 60% of your 1 RM at 3 sets of 5 reps.

On your second cycle: Back Squat, Push Press, Deadlift, Bench Press
Do next lift a little heavier than 1st cycle.  5-10# on upper body/ 10-20# on lower body.
**Cycle 3, we will sub Back Squat for Front Squat

Metcon:

21,15,9: with a KB (32/24 ‘Rx’)

Sumo Deadlift High Pull
Kettlebell Swing
Goblet Squat