Push Press- Est. a 5RM or 5X6@RPE5 
*15 min cap.

Complete circuits in any order. 
C1: 5 sets. Rest 90 sec after set. 
10X- Bench Press (185/105) (135/65) 
15X- KB OH Tricep Ext. (45/35)

C2: For time: 21-15-9. 
Wall Ball (20/14) 
Push-ups 
WB Sit-up

Conventional Deadlift- 10X10@55% or RPE6 
*20 min cap.

Complete: 10-9-8-7-6-5. 
KB Bulgarian Lunge (35/25’s) 
BB Reverse Lunge (115/95) 
DB Bent-over Row (55/35) 
DB Bicep Curl (25/15’s) 
Row (cals)

Pause HB Back Squat- 4X5@60% or RPE5 
*16 min cap. 3 sec pause.

EMOM until the clock catches you. 1st=1X, 2nd=2x,…
DB Thruster (35/25’s) 
Push-up (floor to lockout)

Once done, complete as fast as possible: 
100X- Crunches 
100X- Bicycles RL=1 
100X- Reverse Crunch

Complete: 12-12-10-10-8-8. 
Conventional Deadlift (225/185) (165/125) 
Pull-ups 
TTB or Hanging Knee Raise 
100Y- Single Arm Farmers Carry (55/35) 
KB Swing (55/35) 
100Y- Single Arm Farmers Carry (55/35)