Ranger v8 W3D3

Strength
Bench Press 5x3
Dips 4x12

METCON
1-20-1 Pyramid Push Up + Sit Up (Every time you break or go to your knees complete 5x Knees to Chest) 

Conditioning
35min Run - First 10min Easy (Talking pace), Next 20min 4x 3min Hard + 2min Easy, 5min Cool Down 35min Run - First 10min Easy (Talking pace), Next 20min 4x( 3min Hard + 2min Easy), 5min Cool Down