Front Squat- 5X5 build to 5RM or 5X12@RPE7

*18 min to complete.

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Complete in order: 8-10-12-10-8

Jump Rope (X10)

DB Thruster (55/35’s)

TRX Pistol Squat

Run 200Y w/ WB (20/10)

Complete in order.

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Run 400Y (scale 200Y)

20X- Wall Balls

20X- Toes to Bar

Run 400Y

20X- Burpees

20X- V sit-ups

Run 400Y

20X- TRX Mountain Climbers

20X- Startfish Situps

Complete the circuits in any order.

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Circuit 1: 16-14-12-10. Rest 1 min after each set.

Alt. DB Snatch (55/35)

Mini Band Squatted Side Steps

KB Stiff Leg Deadlift (55/45)

Circuit 2: 4X12. Rest 1 min after each set.

Strict Pull-ups

Inclined DB Rows

Superman’s Holds (3 sec pause)

Bench Press- 5X3@85% or 5X8@RPE8

*18 min to complete.

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18 min AMRAP

10X- Squat (135/85)

6X- DB Incline Bench (55/35’s)

15X- Squat Jumps

100Y- Plate OH Walk (45/25)