Conventional Deadlift- Est. a 10RM or 5X5@RPE5 
*16 min cap.

EMOM for 5 Min. Rest 2 min between. 
C1: 
5X- Pull-ups or TRX Pull-ups 
10X- Alt. Reverse Lunge RL=1

C2: 
5X- BB Bent-over Row (135/105) (95/65) 
10X- Burpees Over Bar

Complete strength in order: 
Tempo Bench Press- 5X5 build to RPE10 
Tempo Front Squat- 3X5@65% or RPE5 
*24 min cap. 3/2/1/ tempo on both.

Complete 4 Rounds of: 
8X- Incline Bench (185/115) (135/65) 
8X- Stationary Lunge (55/35’s) 
15X- Push-ups (floor to lockout) 
150X- Jump Rope

Conventional Deadlift- 5X3@80% or 5X8@RPE5 
*16 min cap.

Complete 4 Rounds of: 
10X- High Bar Back Squat (50% or 135/85) 
15X- Inclined DB Hamstring Curl (35/25) 
10X- Wall Ball (20/14) 
15 cal- Bike or Row

Bench Press- Est. a 10RM or 5X10@RPE5 
*16 min cap.

AMRAP in 20 Min. Start with 2 reps, climb by 2 each round.

Push-ups (floor to lockout) 
Sit-ups 
DB OHP (35/25’s) 
Jump Rope (X10)