Tempo Back Squat- 4X5@70%

*3 sec descent, 1 sec pause at bottom.

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Complete in any order below.

Circuit 1: 4X12. Rest 30-60 sec after set.

Incline Bench Press (RPE 8)

Push-ups

Circuit 2: 3X15. Rest 30-60 sec after set.

DB Stationary Lunge (35/25’s)

Squat Jumps

Bicycle’s (LR=1)

16 min EMOM

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Evens:

10X- Push Press (95/55)

5X- Burpees Over Bar

Odds:

10X- TRX Inverted Row

10X- Single Arm KB Swing (35/20)

Conventional Deadlift- Est. a new 1RM or 5X8@RPE8

*20 min to complete.

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Complete for time. 12-12-10-10-8-8

Run 200y

DB Bent-over Row (35/25)

TRX Alt. Hamsting Curls

DB Single Arm Snatch (55/35)

*Reps are per side not combined.

Bench Press- Est. a new 1RM or 5X8@RPE8

*18 min to complete.

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For Time 25-20-15-10

Wall Ball (20/10)

DB Floor Close Grip Press (35/15’s)

Jump Rope (100X a round)

Hanging Weighted Reverse Crunch (20/10)