Bench Press- 5XAMRAP@75% or 5X8@RPE6
*20 min cap.

Start on any circuit once done:
C1: 5 sets. Rest 1 min after set.
4X- Weighted Pull-ups (RPE10)
8X- DB Inclined Row (55/35’s)
12X- TRX Bicep Curl

C2: 5 sets. Rest 1 min after set.
4X- BB Floor Chest Press (RPE10)
8X- Pause Push-up (3 sec)
12X- Single Arm OH Tricep Ext. (25/15)

Partner WOD for time. Start on any exercise.
Complete all reps before moving on.

150X- Air Squat
150X- TTB (sc: Hanging Knee Raise)
150X- DB Bench Press (55/35’s)
150X- Pull-ups
1600Y- Run

*One works, one rests. Includes run. Reps are combined.

Complete: 6-8-10-12-10-8-6. Rest as needed.
HB Back Squat (185/155) (135/105)
Single Arm KB Swing (35/25) *Reps split
Jump Rope (X10)
300M-Bike or 250M-Row
Step-ups *Reps split

Bench Press- 3X3@RPE6, 3X1@RPE10.
*22 min cap.

Complete for time: 30-25-20-15-10-5.
DB Floor Chest Press (55/35’s)
Sit-ups
Push-up (floor to lockout)