Warm Up:  2 sets 
:30 Bike 
20 Pvc Pass Thru
10 Bench Dip 
:30 Jump Rope
20 Band Pull Apart 
10 Delt Raise

Bench Press 
5-3-1-1
*Continue building to a heavy 1 Rep 

EMOM x 16 Minutes 

1. 7 Burpee Box Jump 

2. 12 Db Snatch 

3. 200m 

4. 14 Db Deficit Push Ups*

5. 20 sit ups 
   *scale to reg push up or floor press with feet elevated

Cashout: 3x 10-12 Reps
Hammer Curls
Tricep Ext
Cable Flys