Tempo Bench Press- 4X3@75% or 4X5@RPE5
*16 min cap. 3-3-1 tempo.

Start on any circuit.
C1: 4 sets. Rest 90 sec after set.
8X- DB OHP (35/25’s)
AMRAP- DB Bench Press (55/35’s)

C2: 4 sets. Rest 90 sec after set.
8X- Plate Side Arm Raise (15/10’s)
AMRAP- Close Grip Bench (135/85)

EC: For time: 20-16-12-8.
Run 400Y
V Sit-ups
Bicycle RL=1

Sumo Deadlift- 4X5@75% or RPE5
*16 min cap

Complete 5 Rounds. Rest as needed.
4X- Farmers Walk
8X- Pull-ups
12X- DB Alt. Reverse Lunge (55/35’s) RL=2
16X- DB Snatch (35/25) RL=2

BB Push Press- 5X5 Build to RPE10.
*14 min cap.

Partner WOD for time:
C1: 3X25. Push-ups
*Partner Hangs from Rig

C2: 3X20.
Pull-ups
*Partner holds Plate OH (45/35)

C3: 3X15.
TTB
*Partner holds Air Squat

Low Bar Back Squat- 4X2@80% or 4X10@RPE6
*16 min cap.

Complete: 20-18-16-14-12-10.
MB Squatted Side Step
MB Hip Bridge
KB Swing (55/35)
Run 400Y