5- 5- 5- 5- 5- 5
Weight stays the same throughout (denoted by dashes); goal weight today is 70-80% of 1RM. Rest as needed between sets. If designated weight creates/ forces a compromised position, or becomes unsustainable for a challenging set of 5, make an immediate adjustment.
Then, for time:
12- 10- 8- 6- 4- 2 of:
Dip
Slam ball (25lb. W, 35lb. M)
Perform 12 reps of each, then 10 of each, and so on. Keep range of motion and proper position as top priority; If they begin to falter, slow your pace and bring them back.
And then, 8 rounds of:
Sprint @ 15yd.
:20 sec. rest