Complete the following while holding a plate:

50-30-20 (35/15lb)

Squats

Situps

OHP

Bent-over Row

Wood Chop

–

*Plate can not touch ground and must have at least one hand holding at all times. If you release it, 5 burpees.

Conventional Deadlift- 4X3@80% 1XAMRAP or 4X8@RPE7 1XAMRAP

Rest 60-90 sec between sets.

10-9-8-7-6-5. For time.

Pull-ups or TRX Pull-ups

DB Bicep Curls (25/15’s)

Bulgarian Lunge (55/25)

Run 200yds

Strict OHP- 4X4@70% or 4X8@RPE6

*60-90 sec rest between sets.

–

Bench Press- 4X4@75% or 4X8@RPE6

*60-90 sec rest between sets.

–

For time. 15-12-9

KB Goblet Squat (55/35)

Split Leg Lunge Jumps

TRX Skull Crushers

Inclined Push-ups

Front Squat- Build up to 5RM or 5X10@RPE8

*18 min to complete.

5-10-15-10-5

DB Incline Bench (55/25’s)

BB Inverted Rows

Diamond Push-up

TRX Reverse Fly

Suicide Side Shuffle