Tempo Bench Press- 5X5@65% or RPE5
*20 min cap. 3/2/1 tempo

Once done complete 5 rounds of:
4X- KB OH Walk (35/25’s)
Run 200Y
8X- Single DB Bench Press (55/35)
Run 200Y
12X- BB Floor Chest Press (135/85)

Partner WOD for time. Complete 4 Rounds of:

10X- DB Bench Press (55/35’s)
*Partner Holds Plate OH (45/35)

10X- Pull-ups
*Partner Holds KB’s (55/35’s)

10X- BB Strict OHP (75/55)
*Partner Holds V-sit

Run 400Y

Complete strength in any order. 5X1 Build to RPE10.
HB Back Squat
Conventional Deadlift
*24 min cap.

Once done, complete: 24-20-16-12. Rest as needed.
Weighted Bulgarian Lunge (35/25’s)
Burpees Over Bar
TRX Hamstring Curl
Bike or Row (cals)

Complete 50 Reps on each exercise. Any order/rep scheme.

Bike (cals)
Row (cals)
Wall Ball (14/10)
DB Snatch (35/25) RL=1
Jump Rope (X10)
Hanging Leg Raise
Mountain Climber RL=1