BB Front Squat- 4X8@RPE6
*18 min cap.

Once done, complete: 5-10-15-10-5
Jump Rope (X10)
BB Core Roll-out (135/105)
DB Thruster (35/25’s)
Dragonfly

Bench Press- 17 Reps @ 76% or 135/85
*18 min cap. Complete in as few sets as possible.

For time: 1/2 Murph
Run 800Y
50X- Pull-ups
100X- Push-ups
150X- Squats
Run 800Y

Start on any circuit:

C1: 20-16-12-8-4. Rest as needed.
Chin-up
TTB or Hanging Leg Raise
V-Sit-up

C2: 5 Rounds. Rest as needed.
10X- DB Inclined High Row (25/15’s)
10X- TRX Bicep Curl
15X- TB Reverse Fly
30 Sec- Plate Superman Hold (15/10)
10 cal- Bike or Row

Start on any circuit. 8 MIN EMOM on each. Rest 2 min between.

C1:
8 cals- Bike
8X- V Sit-ups

C2:
8 cals- Rower
16X- Bicycle RL=1

C3:
8X- Burpees
8X- Sit-ups