Bench Press- 2X5@70%, 2X3@80%, 2X1@RPE10 or 6X8@RPE5
*16 min cap.

Complete the following in order for time:
75X- Push-ups
50X- Sit-ups
25X- BB OHP (95/65)
25X- Burpees
50X- Sit-ups
75X- Push-ups

HB Back Squat- 4X5@60% or RPE5 *14 min cap.

Complete 4 Rounds:
5X- Sumo Deadlift (225/185)
10X- Single Leg Hip Thrust (35/25) RL=1
15X- Jump Squat
20X- DB Snatch (55/35) RL=1

Start on any circuit:
C1: 8-10-12-10-8. Rest 1 min after set.
Pause BB Inverted Row
Pause Plate Reverse Fly (15/10’s)

C2: 8-10-12-10-8. Rest 1 min after set.
DB Lat Pull-over (70/45)
TRX Low Row

C3: 3 dropsets. Rest 90 sec after set.
5X- DB Bicep Curl (35/25’s)
AMRAP- DB Bicep Curl (25/15’s)

C4: 3 Rounds. No Rest.
20X- Skier Lunge Jump RL=1
20X- Mountain Climber RL=1
200M- Bike or Row

Tempo Bench- 6X2@75% or RPE5
*16 min cap. 3-3-1 tempo.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
5X- DB Incline Bench (70/45’s)
15X- Plate Side Arm Raise (15/10’s)

C2: 4 sets. Rest 1 min after set.
5X- BB Floor Chest Press (185/125)
15X- Plate Truck Driver (25/15) RL=1

C3: 3X20. No Rest.
Crunches
Reverse Crunch
ISO V-sit (30 sec)

EC: 3 Rounds for time:
10 cal- Bike or Row
10X- Burpess