Pause Bench Press- 4X5@75% or RPE5
*15 min cap. 2 sec pause.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
4X- BB Push Press (135/105)
12X- Pause Push-up (2 sec)

C2: 4 sets. Rest 1 min after set.
4X- Alt. DB Tricep Skull Crusher (35/25’s) RL=1
12X- KB OH Tricep Ext. (55/25)

C3: For time: 12-10-8-6
Plate OH Sit-up (45/35)
Bike or Row (cals)

EC: For time in any order/rep scheme:
50X- DB Thruster (35/25’s)
100X- Mountain Climber RL=1

LB Back Squat- Est. a 1RM or 5X8@RPE6
*16 min cap.

Complete 4 Rounds:
8X- BB Inverted Row
8X- DB Stiff Leg DL (55/35’s)
14X- DB Bent-over Row (35/25) RL=1
14X- KB Deficit Sumo Squat (70/45)
200Y- Run

AMRAP in 5 min on each. 3 min rest between.
C1:
5X- DB Front Squat (35/25’s)
10X- Sit-ups

C2:
5X- Conventional DL (185/135)
10X- TTB or Hanging Leg Raise

C3:
5X- Burpees
10X- Wall Ball (20/14)

Complete circuits in order. Rest as needed throughout.
C1: 100X on both. Any order rep/scheme.
Bench Press (50% or 95/65)
Strict Pull-ups

C2: 75X on both. Any order rep/scheme.
Push-ups
Dual DB/KB Suitcase Row (55/35’s)

C3: 50X on both.
DB Bicep Curl (25/15’s)
KB Skull Crusher (55/35)

C4: Run 800Y