Complete circuits in any order.

C1: 4 Sets. Rest 1 min after set. 
10X- BB Inverted Row 
15X- TB Reverse Fly

C2: 4 Sets. Rest 1 min after set. 
5X- TRX Pull-ups 
10X- DB Lat Pull-over (55/35)

C3: 3 Rounds. No Rest. 
4X- Farmers Walk (70/45’s) 
*At each cone, 5 Burpees & 10 V Sit-ups 
8 Cal- Bike or Row

Complete strength in any order: 
Bench Press- 6X6@70% or RPE5 
BB Strict OHP- 4X10@65% or RPE5 
*22 min cap.

EMOM: 1st=1X, 2nd=2X, 3rd=3X… 
DB Thruster (55/45’s) (35/25’s) 
Push-up (floor to lockout)

Pause Conventional Deadlift- 4X5@65% or RPE5 
*15 min cap. 2 sec pause.

Complete circuits in any order: 
C1: 3 sets. Rest 1 min after set. 
10X- Single Leg TRX Hamstring Curl 
20X- MB Squatted Side Steps

C2: 4 sets. Rest 1 min after set. 
5X- DB Inclined Row (55/35’s) 
10X- BB Reverse Grip Row (95/75) 
15X- DB Hammer Curl (25/15’s)

C3: For time: 20-15-10-5. 
TTB 
KB Swing (55/35)

Front Squat- 6X5@65% or RPE5 
*18 min cap.

Once done start on either circuit. 
C1: 4 Sets. Rest 90 sec after set. 
5X- Bench Press (65% or RPE5) 
10X- DB Floor Press (55/35’s)

C2: 4 Sets. Rest 90 sec after set. 
10X- Weighted Jump Squat (35/25’s) 
30 sec- ISO Lunge Hold