Complete 50 Reps on both: 
Strict Pull-up 
DB Hammer Curl (35/25’s) 
*15 min cap.

AMRAP in 15 Min: 
10X- Wall Ball (20/14) 
10 cal- Bike 
10X- Alt. DB Snatch (55/35) RL=2 
10 cal- Row
10X- Dragonfly

Bench Press- 5X2@80% or 5X6@RPE5 
*16 min cap.

Complete 4 Rounds of: 
5X- BB Strict OHP (115/85) 
20X- Push-ups (floor to lockout) 
4X- KB OH Walk (35/25’s) 
*at each cone do 20X Bicycles RL=1 
Run 400Y

Conventional Deadlift- 3X3@75%, 3X1@90% or 6X8@RPE5 
*16 min cap.

Complete circuits in any order. 
C1: 4 sets. Rest 90 sec after set. 
10X- BB Inverted Row 
15X- TRX High Row 
10X- DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 90 sec after set. 
10X- Sumo Deadlift (165/125) 
15X- Side Lying Hip Raise 
10X- Alt. Reverse Lunge

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

HB Back Squat- Est. a 1RM or 5X8@RPE5 
*16 min cap.

Start on any circuit: 
C1: 4 sets. Rest 90 sec after set. 
5X- Bench Press (185/105) (135/65) 
AMRAP- Dropset (135/85)

C2: 4 sets. Rest 90 sec after set. 
5X- DB Skull Crusher (35/25’s) 
AMRAP- Diamond Push-up

C3: 3 Rounds for time. 
200Y- Run 
150X- Jump Rope 
15X- Sit-up