Bench Press- Est. a 5RM or 5X10@RPE6
*18 min cap.

Once done, complete 100 Reps on each below:
DB Bicep Curl (25/15’s)
DB Hammer Curl (25/15’s)
Bench KB Skull Crusher (45/35)
KB OH Tricep Extension (45/35)
Sit-ups

HB Back Squat- Est. a 1RM or 5X10@RPE6
*18 min cap.

Start on either circuit once done.
C1: 4 sets. Rest 1 min after set.
30 sec- Side Plank Adductor Hold
8X- TRX Pistol Squat

C2: 25-20-15-10-5. No Rest.
Wall Ball (20/14)
KB Swing (55/35)
Run 200Y

25 Min AMRAP
5X- Burpees Over Bar
10X- KB Swing (55/35)
15X- Push-ups
20X- Sit-ups
250M- Bike or Row

Complete in order:

Run 400Y
40X- DB Bench Press (55/35’s)
40X- Push-ups (floor to lockout)
Run 400Y
40X- BB Bent-over Row (95/65)
40X- TRX High Row
Run 400Y
40X- Bench DB Skull Crusher (25/15’s)
40X- KB OH Tricep Extension (55/35)
Run 400Y
40X- DB Bicep Curls (25/15’s)
40X- KB Hammer Curls (55/35)