12 MIN AMRAP on each circuit. 2 min rest between.

C1:
15X- Skier Lunge RL=1
10X- Box Step-up RL=1
10X- Figure 8’s w/ KB (45/35)

C2:
10X- Side Shuffle (10Y=1)
200M- Row
300M- Bike

Start on any circuit:

C1: 6X4. Rest 60-90 sec after set.
Tempo Pull-ups
Pause DB Incline Row (55/35’s)

C2: 5 Rounds. Rest as needed.
5X- Farmers Walk (70/45’s)
10X- TRX Reverse Fly

C3: 4X10. No Rest.
Burpee
DB Plank Row (25/15)

Pause BB Front Squat- 4X4@60% or RPE5
*18 min cap. 3 sec pause.

Complete for time: 20-18-16-14-12-10.
DB Snatch (35/25) RL=2
Run 200Y
Starfish Sit-up RL=1

Complete in any order/rep scheme.
3000M- Bike
2500M- Row
1600Y- Run
100X- V Sit-ups