EMOM 8 min

Sumo Deadlift- 3X@70% or 6X@RPE7

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For time: 15-12-9

Bulgarian Lunge (35/20)

TRX Reverse Grip Row

Slosh Tube Sit-ups

Run 200Y

4 Rounds. 1 min on: 30 seconds off.

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Scorpions

Jump Rope

KB Swings (55/35)

TRX Y’s

Side Planks

Complete the circuits below.

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Circuit 1: 5 Sets. Rest 1 min after set.

3X@80%- Bench Press

8X- DB OHP

Circuit 2: 5 Sets. Rest 1 min after set.

10X- KB Goblet Squat (55/35)

10X ea.- Step-ups

Circuit 3: 4 Rounds for time.

Run 200Y

10X ea.- Single Leg Hip Bridge

10X- Push-ups

Conventional Deadlift- 5X1 build to 1RM or 5X6@RPE8

*20 min to complete.

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Complete below for time. 3 Rounds.

15X- Pull-ups

10X- DB Suitcase Rows (35/25’s)

100Y- KB Farmer’s Walk (35/25)