Bench Press- 5X8@65% or RPE9

*18 Min to complete.

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Complete in order.

Circuit 1: 4 Rounds. Rest up to 90 sec after set.

6X- Incline Bench Press (RPE8)

AMRAP- Push-ups

Circuit 2: 4X15. No Rest.

DB OH Tricep Extension

Mountain Climbers

V Sit-ups

For time.

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Run 400Y

Complete 4 Rounds of:

5X- BB Thruster (135/85)

5X- Pull-ups

10X- TRX Low Rows

10X- KB Swings (55/35)

Run 400Y

Back Squat- 5X1 build to 1RM for day or 5X8@RPE8

*20 min to complete.

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Complete 50 reps on each. Any order & rep scheme.

Slosh Tube OH Squats

Toes to Bar

Side Shuffles (10Y distance)

Bicycle’s (LR=1)

Conventional Deadlift- 5X2@75% or 5X8@RPE6

*Rest 60-90 sec between. Full resets. No tap-n-go reps.

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For time 15-13-11-9. Any order.

BB Inverted Rows

Banded Squatted Side Steps

Banded Straight Leg Side Steps

Alt. Reverse Platform Lunge

Rower (cals.)