Ranger v8 W4D2

Strength
High Hang Power Clean 5x3
Bent Over Row 4x12

METCON
When the run is complete, do 100x TTB (Try and do manable sets) 

ConditioningS
peed Ladder: 10min Warm Up run, then 1-3-5-7-5-3-1 Hard Running with 2min of recovery between each set.