Pull-ups- 10X5@RPE10 
*14 min cap.

Complete 3 Rounds. 1 min on 30 sec off. 
TTB 
Row 
Crunches 
BB Lateral Jump-overs

Strict OHP- 6X1 build to RPE10. 
*12 min cap.

Complete: 8-10-12-10-8. Rest as needed. 
Bench Press (50% or 135/85) 
Alt. One Arm Elevated Push-up RL=2 
DB Tricep Kickback (25/15) 
Single Arm DB OH Tricep Ext. (25/15) 
DB OH Walk (25/15’s) (80Y each round)

Complete strength in any order. 
Conventional Deadlift- 3X3@85% 
High Bar Back Squat- 3X8@65% 
*24 min cap.

Complete 25-20-15-10. Rest as needed. 
DB Hip Thrust (55/35’s) 
Frog Pump 
Side Lying Hip Raise RL=1 
Skier Lunge Jump RL=1

“1/2 Murph” for time.

Run 1/2 Mile

Then complete: 
50X- Pull-ups 
100X- Push-ups 
150X- Squats

Run 1/2 Mile

*To make this more difficult, do not break up reps. Do everything in the order its listed.