Basic & Performance:
5×5 progression – start at 50% of 1RM…add 5# each lift/10# for dead lift/2-3# for lower weight bench/press
BS 5×5
DL 1×5
Strict press 5×5

Three sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 30 seconds