Bench Press- 3X5@65%, 3X3@75%, 3X1@RPE10. 
*20 min cap.

Start on either circuit: 
C1: 3X10. Dropeset to AMRAP. Rest 90 sec after set. 
DB Bench Dropsets (70/35’s)

C2: 3 Rounds. 
4X- KB OH Walk (35/25’s) 
*At each cone, perform 10 Push-ups and 10 Sit-ups. 
Bike 500M

Front Squat- 4X8@RPE8. 
*16 min cap.

Start on either circuit once done. 
C1: 4 sets. Rest 1 min after set. 
1 Min- Banded Squat Hold 
20X- Banded Hip Extension 
10X- Alt. Reverse Lunge RL=1

C2: 4X15. No rest. 
Decline Leg Raise 
Ceiling Touch 
Bicycle RL=1

Sumo Deadlift- 3X5@75% or RPE4 
*16 min cap.

Complete 5 Rounds: 
5X- Pause Pull-ups 
150X- Jump Rope 
5X- Pause DB Inclined Row (55/35’s) 
15 Cals- Bike or Row 
5X- Pause Reclined Bicep Curl (25/15’s)

Complete 5 Sets of BB Complex. Build to RPE10. 
3X- Strict OHP 
5X- Push Press 
*16 min cap.

Complete: 8-10-12-10-8. 
DB Bench Press (70/45’s) 
Landmine Press (35/25) 
TRX Skull Crusher 
Close Grip Push-up 
Starfish Sit-up RL=1 
Iso V-sit (45 sec)