Start on any circuit:

C1: 5X8. Rest 1 min after set. 
Pull-ups 
Landmine High Row (35/25)

C2: 4X15. Rest 1 min after set. 
TRX Bicep Curl 
Plate Reverse Grip Curl (45/35)

C3: 4 Sets. No rest. 
10X- BB Core Roll-out (185/165) 
6X- Single KB Farmers Walk (55/35) 
20 Cal- Row

Pause Low Bar Back Squat- 5X4@70% or RPE5 
*18 min cap.

Start on either circuit. 
C1: 5 sets. Rest 1 min after set. 
5X- BB Reverse Lunge (135/105) 
15X- Stiff Leg DL (55/35’s)

C2: 4 sets. No Rest. 
10X- Starfish Sit-up RL=1 
15X- Ceiling Touch 
45 sec- Hollow Hold 
150X- Jump Rope

Bench Press- Est. a 1RM or 5X8@RPE6 
*16 min cap.

Once done, complete 4 Rounds of: 
10X- DB Floor Chest Press (55/35’s) 
10X- BB OHP Press (95/75) 
15X- KB Skull Crusher (55/35) 
15X- Plate Side Arm Raise (15/10’s) 
20 cal- Bike or Row

Partner WOD for time. Complete in order:

C1: 
100X combined- Conventional Deadlift (185/165) (135/105) Partner Hangs from Rig

C2: 
75X combined- Pull-ups 
Partner Holds Regular Plank

C3: 
100X combined- Alt. DB Snatch (55/35) 
Partner Rests

C4: 
75X combined- Sit-ups