Bench Press- 6X4@75% or 6X10@RPE7

*20 min to complete.

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EMOM 15 Min

1st min: 10X- Wall Balls (20/10)

2nd min: 10X- DB Incline Bench (35/25)

3rd min: 75X- Jump Rope

Complete for time.

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Run 400Y

20X- Front Squats (95/65)

20X- Core Roll-outs

Run 400Y

15X- Front Squats

15X- Core Roll-outs

Run 200Y

10X- Front Squats

10X- Core Roll-outs

Run 200Y

5X- Front Squats

5X- Core Roll-outs

Sumo Deadlifts- Est a 5RM. Or 5X8@RPE9

*18 Min to complete.

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Complete in any order below.

Circuit 1: 5X12. Rest 1 min after set.

TRX Hamstring Curls

KB Bulgarian Lunge (35/20)

Circuit 2: 5X12. Rest 1 min after set.

Inclined DB Rows (35/25’s)

BB Bent-over Row (95/65)

Bench Press: 5X3 build up to 3RM or 5X8@RPE7

*18 Min to complete.

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For Time. 18-15-12-9.

DB Floor Chest Press (55/25’s)

TRX Body Saw’s

Slosh Tube Lunges

Single KB Strict OHP (35/20)