FBB

3 Sets

5 Split Stance Dumbbell RDL
10 Dual DB Bent Over Row to External Rotation 5 Broad Jumps
15sec Bike Acceleration
(increase pace every 5sec)
rest as needed

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A1) Segmented Snatch Grip Deadlift - 3 Pauses: 3131; 6-8reps; rest 60sec x 3 Sets (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 60sec x 3 Sets

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B1) Split Stance Dumbbell Romanian Deadlift: 3110; 6-8/leg; rest 60sec x 3 Sets

B2) Seated Alternating Dumbbell Arnold Press: 2111; 8-10/arm; rest 60sec x 3 Sets

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C)

5min AMRAP: 1-2-3-4-5-6....

Single Arm Incline DB Bench Press 60/40lbs R Single Arm Incline DB Bench Press 60/40lbs
*1 Turkish Get Up/arm between each set 60/40lbs

rest 2mins

5min AMRAP
1-2-3-4-5-6....
Wtd Strict Bar Dips
(25/10lb Dumbbell between legs)
*5 Cal Row between each set

rest 2 minutes

5min AMRAP
1-2-3-4-5-6....
L-Sit Lift Overs (tap feet on each side = 1 rep)
*5 Cal Bike between each set