Start at 20 reps, then descend by 2 reps each round until the 2 rep round is done.

Pull-ups
Burpees
KB Swing (55/35)
Bike or Row (cals)

BB Push Press- 5X3 build to RPE10. 
*15 min cap.

Start on either circuit once done: 
C1: 5X10. Rest 1 min after set. 
Bench Press (60% or 135/85) 
DB Tricep Kickback (25/15)

C2: 3 sets. Rest 1 min after set. 
30 sec.- Iso Lunge Hold (35/25’s) 
10X- Goblet Side Lunges (35/25)

C3: 3 sets. No rest. 
15X- Plate OH Sit-up (35/25) 
30 sec.- Iso V-sit (35/25)

LB Back Squat- 5X5@65-75% or RPE5 
*16 min cap.

Start on either circuit once done: 
C1: 3 sets. Rest 1 min after set. 
5X- Weighted Bulgarian Lunge (55/35’s) 
20X- Banded Goblet Squat (55/35)

C2: 3 sets. Rest 1 min after set. 
5X- Pause BB Bent-over Row (135/105) 
10X- TRX Reverse Fly 
15X- DB Hammer Curls (25/15’s)

C3: 12-10-8-6. For time. 
Alt. DB Snatch (55/35) RL=2 
Row (cals)

Bench Press- 3XAMRAP@50% or 135/85 
*14 min cap.

Partner WOD for time. Complete in order. One works, one rests. Reps are combined.

40X- BB Thruster (55/75) 
80X- DB Bench Press (70/45’s) 
120X- Push-ups (floor to lockout) 
160X- WB Bear Hug Squats (20/14)