Tempo HB Back Squat- 4X4@65% or RPE6.

*16 min cap. 3-3-0 tempo.

Complete 4X15 on each. Rest 1 min after set.

C1:

Banded Hamstring Curl

DB Stiff Leg Deadlift (70/55’s)

C2:

MB Hip Abduction RL=1

MB Hip Extension RL=1

C3: For time: 15-12-9-6

KB Swing (55/35)

Burpee

Neg. Pull-up- 5X3@RPE10.

*14 min cap. 3 sec negative.

Complete 4 sets on each.

C1: 8X on each. Rest 90 sec after set.

Pause KB Inclined Low Row (55/35’s)

Neg. TRX Bicep Curl

C2: 12X on each. No rest.

BB Hold (185/145) (1 Min)

BB Core Roll-out

Starfish Sit-up RL=1

Row (cals)

BB Strict OHP- 6X2@80% or 4X12@REP7.

*16 min cap.

Complete: 20-16-12-8. Rest as needed.

Bench Press (185/105)

Run 200Y

DB OH Tricep Extension (25/15’s)

Run 200Y

Weighted Push-up (45/35)

Conventional Deadlift- Est. a 1RM or 4X12@RPE7.

*16 min cap.

Complete 4 Rounds. 8 Reps on each:

Single Leg Stand-up (35/25) RL=1

DB Snatch (55/35) RL=2

Goblet Squat (70/55)

DB Snatch RL=2

Pause Banded Hip Adduction RL=1