Pause Bench Press- 4X6@65% or RPE6.

*16 min cap. 3 sec pause.

Complete 4 sets on each. Rest 90 sec after set.

C1:

8X- BB OHP (115/75)

16X- TB Tricep Extension

C2:

8X- DB Incline Bench (70/40’s)

16X- DB OH Tricep Extension (55/35)

EC: For time:

50X- DB Thruster (35/25’s)

Conventional Deadlift- Est. a 10RM or 5X8@RPE6.

*16 min cap.

Complete 4 Rounds:

10X- BB Reverse Lunge (135/105) RL=1

1 Min- Squat Hold

10X- Starfish Sit-up RL=1

Run 200Y

Complete: 25-20-15-10-5

Conventional Deadlift (135/105)

BB Lateral Jump-over RL=1

Pull-up

DB Snatch (55/35) RL=2

Bike or Row (cals)

Complete 40 Reps on each:

BB Incline Bench Press (165/105)

DB Front Squat (55/35’s)

DB Side Arm Raise (25/15’s)

Banded Hip Adduction RL=1

DB Tricep Kick-back (25/15) RL=1

*After each:

30X- Push-ups