Bench Press- 6X6@70% or RPE5
*20 min cap.

Once done, start on any circuit below:
C1: 5X8 Pause Sets. 3 sec pause. Rest 1 min after set.
TRX Low Row
BB Reverse Grip Row (95/65)
DB Bicep Curl (25/15’s)

C2: 8-10-12-10-8. Rest 1 min after set.
Incline DB Bench Press (55/35’s)
Diamond Push-up
1 Min- Plank

Start on any circuit below:

C1: 5-10-15-10-5. Rest 1 min after set.
BB Strict OHP (50% or 65/45)
DB Side Arm Raise (25/15’s)
DB Bent-over Reverse Fly
DB Front Arm Raise

C2: 25-20-15-10. No Rest.
Declined Leg Raise
WB Ceiling Touch (20/14)
WB Core Twist RL=1

C3: 4 Rounds. No Rest.
Run 400Y
15 cals- Bike or Row

Complete 10 Min AMRAP on each circuit below. 5 Min rest between circuits. C1:
15 cal- Bike
10X- V Sit-up
5X- Box Step-up RL=1

C2:
15 cal- Row
10X- Starfish Sit-up RL=1
5X- Burpees

Conventional Deadlift- 10X5@75% or RPE6
*20 min cap.

Complete for time- 5 Rounds:
5X- HB Back Squat (225/175) (185/125)
10X- Wall Ball (20/14)
15X- KB Swings (55/35)
20X- Sit-ups