Tempo Bench Press- 5X3 Build to RPE10 
*18 min cap. 3/2/1 tempo.

AMRAP-24 MIN 
5X- BB Front Squat (225/175) (165/115) 
10X- DB Bench Press (70/45’s) 
100X- Jump Rope 
15X- Wall Ball (20/14)

Start on any circuit below:

C1: 4 Sets. Rest 30 sec after set. 
15X- Inclined Plate Y’s (10/5’s) 
10X- TRX Reverse Fly 
1 Min- KB OH Hold (35/25’s)

C2: 4X15. No rest. 
TTB or Hanging Leg Raise 
Starfish Sit-up RL=1 
30 sec- Side Plank

C3: 4X15. No rest. 
Bike or Row (cals) 
BB Lateral Jump Over RL=1 
DB Snatch (35/25) RL=2

Low Bar Back Squat- 2X3@75%, 2X2@80%, 2X1@RPE10 or 6X5@RPE5. *18 min cap.

EMOM- 5 Min on each circuit. Rest 2 min between.
C1: 8X on each.
Pull-ups
Burpees

C2: 5X on each.
Conventional Deadlift (225/185) (165/125)
Alt. Reverse Lunge (RL=1)

C3: 15X on each.
Banded Jump Squat
Sit-ups

BB Strict OHP- 5X5@65% or RPE5 
*14 min cap.

AMRAP- 20 Min. 
200X- Jump Rope 
20X- V Sit-up 
15X- Alt. Elevated Push-up 
15X- KB Bent-over Row (45/35’s) 
10X- DB Floor Chest Press (70/45’s) 
10X- BB Inverted Row