AD: 4 Sets:
a1) Weighted Step-Ups~ 10-12/ leg, Rest 30 sec
a2) SA DB Split Press~ 10-12/ arm, Rest 45 sec

L1: a) Front Squat~ 10-12 x4@30X1, Rest 2:30 b/t sets

b)12 Min AMRAP:

10 Jump Squats
10 Renegade Rows- 5/ Arm Alternating
10 Leg  Raises
L2: a) Front Squat~ 87%x2x2, add weight if it feels good
b) Clean DL~ 3×1
L3: a) Front Squat~ 87%x2x2, add weight if it feels good

b) Clean Pull~ 110%x1x3
L2/L3 Conditioning:
10 Min AMRAP
Double Unders
DB Snatches
Muscle Ups/ C2B Pull Ups
Rest 2 Min
10 Min AMRAP
Row 200M
Box Jumps
Hand Stand Push Ups