Tempo Bench Press- 5X5@Build to RPE10. 
*16 min cap. 3/2/1 tempo.

Complete: 12-12-10-10-8-8. 
BB Floor Chest Press (50% of bench) 
Seated DB OHP (35/25’s) 
DB Bench Skull Crusher (35/25’s) 
Plate OH Sit-up (45/35)

Pause Conventional DL- 3X5@60% or RPE4 
*15 min cap. 3 sec pause at knee.

Start on any circuit once done: 
C1: 5 sets. Rest 1 min after set. 
5X- BB Reverse Grip Bent-over Row (135/85) 
15X- Plate Bent-over Reverse Fly (15/10’s)

C2: 4 sets. Rest 1 min after set. 
5X- DB Bicep Curl (25/15’s) 
15X- DB Hammer Curl

C3: For time: 15-12-9-6. 
TTB 
Dragonfly

Tempo High Bar Back Squat- 5X3@65% or RPE5 
*16 min cap. 3-2-1 tempo.

Complete for time: 15-12-9-6. 
Goblet Squat (70/45) 
Split Leg Lunge Jump RL=1 
Jump Rope (X10)

BB Strict OHP- Est. a 3RM 
*12 min cap.

Complete circuits in order.

C1: 4 sets. Rest 1 min after set. 
10X- Bench Press (50% or 135/85) 
10X- DB OH Tricep Ext. (55/35)

C2: EMOM. 
Push-up (floor to lockout) 
*Start at 2 reps, climb by 2 each round until done.