Complete circuits in any order:
C1: 12-12-10-10-8-8. Rest 1 min after set.
Chin-up
TB Reverse Fly
DB Hammer Curl (25/15’s)

C2: 12-12-10-10-8-8. Rest 1 min after set.
KB Inclined Row (55/35’s)
BB Bent-over Row (95/65)
TRX Bicep Curl

C3: 12-12-10-10-8-8. No Rest.
Bike or Row (cals)
Toe Touches
Starfish Sit-ups RL=1

Complete strength in any order.
5X3. Build to heaviest load on each.
Conventional Deadlift
HB Back Squat
*24 min cap.

Once done, complete for time: 21-15-9
Wall Ball (20/14)
WB Core Twist RL=1
Sumo Deadlift (135/105)

Complete in any order. Finish before moving to the next.
Run 2000Y
Row 2000M
Bike 2000M
200X- Air Squat

Complete complex: Build to heaviest load.
5X- Strict OHP
5X- Push Press
*15 min cap.

Once done, complete 5 Rounds of:
200Y- Run w/ WB (20/14)
5X- Bench Press (185/105)
10X- KB OH Tricep Extension (45/35)
15X- Plate OH Sit-up