3 RNFT
30 sec Hollow Hold
10 Alternating DB Curls
5 Jefferson Curl

5 RNFT
1 – 6-8 Strict HSPU
2 – 6-8 DB Z Press

For reps:
30 sec Assault Bike/30 sec Rest
60 sec Burpee Box Jump
60 sec DB power clean, 22.5/15
60 sec Rest
3 sets