1.  Back Box Squat – Single Red Band (@ 45% + 25% Bands 5×5 (Open 3×5))

2.  Power Snatch (1RM (Open Heavy Single))

3.  Barbell Row (4×10 (Open 2×10))

4.  Back Extensions (5×8 (Open 3×8))

5. 20″ Step Ups Against Single Orange Band (3×8 (Open Skip))

1.  3s Pause Front Squat (@ 70% 8×3 (Open 5×3))

2.  Power Clean (@ 70% 10×2 (Open 6×2))

3.  One Arm DB Row (4×10 (Open 2×10))

4.  Snatch Grip Semi Stiff Legged Deadlift (3×12 (Open 2×8)

5.  Metcon (Weight)

1.  Sumo Deadlift 2″ Block Pull Against Single Red Band (1RM (Open Skip))

2.  Push Jerk Against Single Orange (@ 50% 8×3 (Open 5×3))

3.  Glute-Ham Raises (5×5 and modify if needed (Open Skip))

4.  Strict Press Against Single Orange (8RM (Open 2×6))

5.  Close Grip Bench Press Against Single Orange (1RM (Open Skip))

6.  Reverse Hypers (@ 50% Deadlift 1RM Max Reps)