Front squat 5x3-5

6 sets of 6 reps of each movement before moving to next exercise, with 60 seconds rest between sets, 10 pounds heavier than last week

• Bent over barbell row
• Hang power clean
• Thruster (front squat to push press)
• Jump squat (bar on back)
• Good morning

Hike/walk/run on beach, through trails, in the city, etc. 

floor press 5x3-5

6 sets of 6 reps each, 60-75 seconds rest, 10 pounds more than last week

• jump squat
  
• squat
• isometric squat (hold for 10 seconds)
• press
• push press
• thruster (front squat to press)

Power clean 5x3

6 sets of 6 reps each, 60-75 seconds rest between sets, 10 pounds heavier than last week

-RDL 
-hang clean + front squat + push press (combo lift)*
-reverse lunge (alternate legs)**

* the entire combo of hang clean + front squat + push press is 1 rep, repeat for a total of 6 reps

** there will be a total of 12 reps, 6 each leg, alternating

ride a bike for an hour

Dumbbell push press 5x5/5

6 sets of 6 reps each with 60-75 seconds rest, 10 pounds heavier than last week

• muscle snatch
• push press behind neck
• good morning
• squat to press behind neck
• bent over row
• rdl
• push ups 

Zercher squat 5x3-5

-beginners go 5 sets across at same weight
-advanced lifters progress to a heavy set of 5 

6 sets of 6 reps of each movement before moving to next exercise, with 60-75 seconds rest between sets, 10 pounds heavier than last week

• Bent over barbell row
• Hang power clean
• Thruster (front squat to push press)
• Jump squat (bar on back)
• Good morning

rest day

incline bench press 5x3-5

5 sets of 6 reps each, 75 seconds rest, 10 pounds more than last week

• jump squat
  
• squat
• isometric squat (hold for 10 seconds)
• press
• push press
• thruster (front squat to press)

deadlift 5x3-5

5 sets of 6 reps each, 75 seconds rest between sets, 10 pounds heavier than last week

-RDL 
-hang clean + front squat + push press (combo lift)*
-reverse lunge (alternate legs)**

* the entire combo of hang clean + front squat + push press is 1 rep, repeat for a total of 6 reps

** there will be a total of ten reps, 5 each leg, alternating