16 minute alternating EMOM: -8 tempo close stance goblet squats (4 seconds down) -8 stagger stance RDL left -8 stagger stance RDL right -30 second squat hold

4 rounds 40 seconds on, 20 seconds off -tempo bent over rows (left) -tempo bent over rows (right) -tempo incline DB press -tempo hammer curls

Pause Back Squat

1 x 5

Reverse Lunges

3 x 10

Hip Thrust

3 x 10

10 minute EMOM, alternating between: ODD MINUTES: 10 alternating step ups EVEN MINUTES: 10 box jumps

Clean Pull + Power Clean + Hang Power Clean

1 x 1

3x 6 minute AMRAP, 2 minutes rest Rep scheme: 2, 4, 6, 8... AMRAP 1: -power cleans -bar facing burpees AMRAP 2: -wall balls -hanging leg raises AMRAP 3: -air squats -deadlifts

Bench Press

6 x 5

Incline DB Fly

3 x 10

DB Lateral Raise

3 x 10

10-1 -Deficit pushups -DB push presses

Barbell Bicep Curl

1 x 100

Push Jerk

8 x 3

5 rounds for time: -10 alternating DB snatches -10 box jump overs -1 minute rest

Plank

6 x 0:40

Deficit Deadlift

6 x 5

DB Reverse Fly

3 x 10

Bird Dog

3 x 10

10-1: -renegade rows -KB swings

15 minute AMRAP: -5 thrusters -10 sprawls -15 KB sumo high pulls -20 situps 15 minute AMRAP: -10 DB cleans -20 plank shoulder taps -30 air squats -100 reps jump rope