BB Incline Bench Press 10-8-6-6-6 (last one is a drop set to failure)
DB Bench Press 4 x 12
BB Strict Press 10-8-6-6-6 (last one is a drop set to failure)
Arnold Press 4 x 8

15min. of Back Squatting:
Start at lighter weight and do a set of 5. Add any amount of weight you want
(depending on your 1RM) and keep
completing sets of 5. So… 5 reps, add weight, 5 reps, add weight, and
so on… Rest as needed, but make it as short as possible. You may NOT
put the bar back on the rack unless all 5 have been completed.

Rest 5 min.

EMOM x 4min.
12/9 Cal
immediately into;

EMOM x 4min.
5 Deadlifts +
immediately into;

EMOM x 4min.
12/9 Cal
immediately into;

EMOM x 4min.
5 Deadlifts +

(+) Just means you may go heavier if you can or lighter depending on your
ability and strength level.

Tempo Deficit DL 5 x 4
Cluster DL 5 x 3
Superset with DB Incline to Inverted Row 5 x 8
Accessorie with Hamstring Curl 5 x 5

4 sets: Back Rack Lunges (10 Reps) Immediately into;
1min of Russian twists with 20-12kg DB

EMOM x 5min
5 front squats (off the ground) 55-35kg

EMOM x 5min 15 TTB

EMOM x 5min
5 front squats (off the ground) 55-35kg

EMOM x 5min 15 TTB

For Time: 50-40-30-20-10
Lateral lunges 20-15kg bar
200-180-160-140-120 Singles

*Left+Right=2reps

Superset these two movements:

Front Squat 10 sets of 10 with 40X0 Tempo
BB Hip Thrust 10 sets of 10 with 40X0 Tempo

Accessorie movements:
RDL 3 sets of 6-8 reps with 40X0 Tempo

Alt. DB Curl 10 reps into Hammer Curl 15 reps into Reverse Curl 20 reps x 3

BB Drag Curl 10 reps into Incline Hammer Curl into Spider Curl 20 reps x 3

BB Tricep extension 10 reps into Close grip press 15 reps into BW Dips 20 reps x 3

DB Overhead extension 10 reps into Crush Press 15 reps into 20 reps Diamond Push Ups x 3

DB Incline Bench Press x 5 Working up to a Max effort for 8 reps
BB Incline Bench Press 4 x 6
BB Bench Press 4 x 15
BB Shoulder Press 10-8-6-6

10 min Emom
5 Power Clean

5 Sets
5 Push Jerk
15 Cal

For Time
100 Tricep Extension
100 Bicep Curl

Superset (light)
Hip Thrust into Lat Pulldown 4 x 12
Pendlay Row into BB Row
DL Touch & Go 3 x 8
DL Deadstop 5 x 3

Back Squat 4 x 6
Lunges (Drop Set) 4 x 16
RDL (Light weight focus on hamstrings with 4 second eccentric) 4 x 6
Hip Thrust 3 x 10
BW Leg Extensions 4 x 5 with 5 second eccentric