Bench Press- Est. a 10RM or 5X10@RPE6
*15 min cap.

Start on either circuit.
C1: 14-12-10-8. Rest 1 min after set.
Single Arm DB Tricep Skull Crusher (25/15’s)
Single Arm Elevated Push-up RL=1

C2: 14-12-10-8. Rest 1 min after set.
BB OHP (95/65)
Plate Truck Driver (45/35) RL=1
Bike or Row (cal)

EC: For time:
50X- Wall Ball Burpees (20/14)

Sumo Deadlift- 4X2@80% or 4X10@RPE6
*15 min cap.

Start on any circuit.
C1: 4 sets. Rest 1 min after set.
45 sec- Wall Sit w/ WB Adductor Hold (20/14)
15X- Jump Squats

C2: 4 sets. Rest 1 min after set.
10X- Pause Inclined KB Row (55/35’s) *3 sec pause
10X- DB Plank Row (25/15)

C3: 3 sets. Rest if needed.
15X- TRX Pike
15X- Oblique Crunch
45 sec- Hollow Hold

Incline Bench Press- 5X5 build to RPE10.
*15 min cap.

AMRAP in 16 Min. Start at 2 reps, climb by 2 each round.
Push-ups (floor to lockout)
Sit-ups
Mountain Climbers RL=1
Burpees

Complete strength in any order. 4X4@70% or RPE5 on both.
Sumo Deadlift
Low Bar Back Squat
*24 min cap.

Complete: 21-15-9
Jump Rope (X10)
Bulgarian Lunge (RL=1)
Wall Ball (20/14)