Bench Press- 4X1 (70/80/90%/1RM for the day) or 4X8@RPE9

*16 Min to complete.

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5 Rounds for time.

Run 200Y

8X- Wall Balls (20/10)

8X- DB Incline Chest Press (55/25’s)

Back Squat- 4X1@85% or 4X8@RPE8

*Rest 1 min between sets.

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Complete in order. Rest as needed.

Circuit 1: 4X12

Single Leg Stand-ups

DB Stationary Lunge (35/15’s)

Circuit 2: 3X15

Hanging Leg Raise

WB Core Twist (LR=2)

Ceiling Touch (25/15)

Sumo Deadlifts- Every 2 min for 12 min, do 3 reps @75%

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15 Min AMRAP

8X- Alt. DB Snatch (55/35)

10X- Conventional Deadlift (50%)

8X- Burpees Over Bar