Complete strength in any order. Est. a 1RM or 5X8@RPE9.
Conventional Deadlift
Front Squat
*25 min cap.

Complete: 21-15-9.
Wall Ball (20/14)
KB Swing (70/45)
Jump Rope (X10)
Run 200Y

Bench Press- 3X10@60% or RPE8
*15 min cap.

Complete for time: 30-25-20-15-10.
Push-ups
Squats
Sit-ups
Burpees
*12 min cap.
If the time cap catches you, finish with 1 mile run.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
5X- Pull-ups (RPE10)
5X- Alt. DB Bicep Curl (25/15’s) RL=1

C2: 5 sets. Rest 1 min after set.
5X- Alt. Inclined Row (55/35’s) RL=1
5X- Alt. DB Hammer Curl (25/15) RL=1

C3: 4 sets. Rest 1 min after set.
200Y- Single Arm Farmers Walk (55/35)
10X- BB Core Roll-out
10 cal- Row

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
10X- BB Good Mornings (95/75)
15X- MB Standing Hip Abduction RL=1

C2: 5 sets. Rest 1 min after set.
10X- DB Front Squat (55/35’s)
15X- Banded Standing Hip Adduction RL=1

C3: 4 Rounds. Rest if needed.
30 sec- ISO Single Leg Hip Bridge
1 min- Wall Sit
Run 400Y