BB Strict OHP- 6X6@65% or RPE5
*16 min cap.

Once done, complete 5 Rounds of:
10X- Bench Press (185/105) (135/65)
200Y- Plate OH Walk (45/35)
10X- Single DB Floor Press (55/35)
200X- Jump Rope

Complete: 20-18-16-14-12-10.

Pull-up or TRX Pull-up
Bike or Row (cals)
BB Bent-over Row (75/55)
Burpees Over Bar
DB Hammer Curl (25/15’s)
Weighted Core Twist (25/15) RL=1

Complete in order:

Run 400Y
40X- TRX Mountain Climbers RL=1
40X- WB Bear Hug Squat (14/10)
400M- Bike or Row

Run 800Y
30X- TRX Mountain Climbers RL=1
30X- WB Bear Hug Squat (14/10)
300M- Bike or Row

Run 1200Y
20X- TRX Mountain Climbers RL=1
20X- WB Bear Hug Squat (14/10)
200M- Bike or Row

Complete strength in any order:
Sumo Deadlift- 4X5 Build to heaviest load.
Front Squat- 4X5 Build to heaviest load.
*26 min cap.

Once done, complete: 21-15-9.
MB Glute Bridge
MB Goblet Squat (55/35)
MB Squatted Side Step