3 sets:
12 alt. DB Bicep Curls
12 DB Scul Crushers
15 Banded Bicep Curls
15 Banded Tricep Extensions
- Rest 1:30 btw sets

3 sets:
20 Weighted Russian Twists
20 Slow Knee Tucks
1min Forearm Plank
- Rest 1-2min btw sets

In 20min:
Build to days 1RM Weighted Chin-up

In 30min, build to days heavy:
1 Power Clean + 1 Squat Clean

6 sets:
8 Alt. DB Bench Presses (hold on top)
- 3-5 Explosive HR Push-ups after each set
- Rest 2min btw sets

EMOM 8:
3 Weighted Chin-ups @50%

10 rounds for time:
1 Shoulder Press @45/32kg
2 Push Presses
3 Push Jerks
4 HSPU
10 Push-ups

6 sets of Bench Press
Set 1: 15 @50%
Set 2: 12 @56%
Set 3: 8 @65%
Sets 4-6: 5 @75%
- Rest 3min btw sets

5 sets of Front Squat
Set 1: 2 @83%
Sets 2-5: 1 @83%
- Rest 2-3min btw sets

Every 7min x 5 (35min):
400m Run
3 rounds:
5 Pull-ups
10 Push-ups
15 WB Bearhug Squats 9/6kg

TC 6:00 each round