Low Bar Back Squat- 5X1@80-90% or 5X5@RPE6
*18 min cap.

Complete: 12-12-10-10-8-8
Conventional Deadlift (135/105)
Side Lying Hip Raise RL=1
ISO Single Leg Hip Bridge (30 sec ea.)
Bike or Row (cals)

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

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Pull-ups (RPE10)
10X- DB Bicep Curl (25/15’s)
15X- TRX High Row

C2: 4 sets. Rest 1 min after set.
5X- Inclined Row (70/45’s)
10X- KB Hammer Curl (45/35)
15X- BB Landmine High Row (15/10) RL=1

C3: For time: 25-20-15
Crunches
Bicycle RL=1
ISO V-sit (1 min)

Bench Press- 2X3@70%, 2X2@80%, 2X1@RPE10 or 6X10@RPE8
*18 min cap.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
5X- BB Floor Chest Press (185/115)
15X- Standing KB Tricep OH Ext. (45/35)

C2: 5 sets. Rest 1 min after set.
10X- BB Front Squat (135/105)
15X- Sprinter Lunge RL=1
200X- Jump Rope

EC: For time in any order/rep scheme:
75X- Wall Ball (20/14)
75X- WB Core Twist RL=1

“Hated 8”- Complete 8 Rounds for time:
8X- Wall Ball (20/14)
8X- Burpee
8X- DB Snatch (55/35) RL=2
8X- Single DB Thruster (35/25) RL=2
8X- Pull-ups
8 cal- Bike
80Y- Single Farmers Walk (70/45)
200Y- Run w/ WB (20/14)