Tempo H.B. Back Squat- 5X3@70% or RPE6.

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

Complete 3 Rounds. 15 Reps on each.

Incline Bench Press (165/105)

Bike or Row (cals)

DB OH Tricep Ext (70/55)

Starfish Sit-up RL=1

Side Lunge RL=1

Partner WOD for time in order:

200X- Squats

175X- Push-ups

150X- Wall Ball (20/14)

125X- Burpee

100X- Sit-up

*One works, one rests. Alternate as needed.

Complete: 15-15-12-12-9-9.

Conventional Deadlift (135/105)

Chin-up

BB Core Roll-out

Bulgarian Lunge (55/35) RL=1

DB Hammer Curl (35/25’s)

Bike or Row (cals)

Complete 40 Reps on each.

Bench Press (70% or 135/85)

Pause TB Tricep Press-down

DB OHP (55/35’s)

DB Tricep Skull Crusher (35/25’s)

*Do 250X on a Jump Rope after each.