Tempo Bench Press- 5X3@75% or RPE5
*16 min cap. 3-3-1 tempo.

Complete 5 Rounds:
8X- Alt. DB Bench Press (55/35’s) RL=1
1 Min- KB OH Hold (45/35’s)
8X- Plate Side Arm Raise (15/10’s)
1 Min- Hollow Hold
8X- Alt. DB Skull Crusher (25/15’s) RL=1

EC: For time: 21-15-9
Wall Ball (20/14)
Burpees

LB Back Squat- Est. a 10RM or 5X10@RPE6
*16 min cap.

Complete: 8-10-12-10-8. Rest as needed.
Platform Reverse Lunge (55/35’s) RL=1
TTB or Knee Raise
TRX Box Hamstring Curl
Bike or Row (cals)
Conventional Deadlift (50% or 135/85)

Bench Press- 10X10@60% or RPE5.
*20 min cap.

AMRAP in 16 min.
20X- Push-up (floor to lockout)
10X- Pull-up
20X- DB Push Press (35/25’s)
10X- BB Bent-over Row (115/85)
20X- DB Snatch (55/35) RL=1

Complete strength in any order. 4X3@70% or 4X8@RPE7
LB Back Squat
Conventional Deadlift
*24 min cap.

Complete 4 Rounds:
30 sec- ISO Lunge (35/25’s)
1 Min- ISO BB Hip Thrust (95/75)
25X- Jump Squat
25X- KB Swing (70/45)