Partner WOD for time. Complete 100 Reps on each combined.

Wall Ball (14/10)
Bike (cals)
Starfish Sit-ups RL=1
KB Swing (45/35)
Step-ups RL=2

Start on any. Complete all reps before moving on. One works, one rests.

Complete for time: 10-20-30-20-10.
Chin-ups
Push-ups
Sit-ups
DB Push Press (35/25’s)
Jump Rope (X10)

Pause High Bar Back Squat- 4X4@65% or RPE6
*16 min cap. 3 sec pause.

Start on either circuit once done.
C1: 14-12-10-8. Rest 1 min after set.
TRX Hamstring Curls
BB Stiff Leg Deadlift (95/75)

C2: 30-25-20-15-10. No Rest.
Air Squat
Bike or Row (Meters X10)
30 Sec.- Wall Sit w/ Adductor WB Hold (20/14)

Bench Press- 8X8@65% or RPE5
*22 min cap.

Once done, complete circuits in any order:
C1: 5 Dropsets. Rest 60-90 sec after set.
5X- DB Bench Press (70/35’s)
*Dropset AMRAP to 55/25’s

C2: 4 sets. No Rest.
30 sec.- Side Plank
30X- Crunches
30X- Lying Leg Raise
Run 200Y