Complete for time: 10-20-30-20-10
Wall Ball (20/14)
Push-ups
Sit-ups
Pull-ups
Alt. Reverse Lunge RL=1
Bike or Row (metersX10)

Complete strength in any order. 3X1@85-90% or 3X10@RPE7 on both.
Front Squat
Conventional Deadlift
*20 min cap.

Complete: 8-10-12-10-8.
Pause BB Bent-over Row
TRX Single Arm Row RL=2
Neg. DB Bicep Curl (25/15’s)
ISO Superman Hold (30 sec)

Bench Press- 3XAMRAP@65% or 135/85
*14 min cap.

Start on any circuit once done.
C1: 4 sets. Rest 90 sec after set.
5X- Incline Bench (185/105)
AMRAP- Dropset to 135/85

C2: 12-10-8-6. Rest 1 min after set.
One Arm Elevated Push-up RL=1
One Arm DB Push Press (35/25) RL=1

C3: 12-10-8-6. No rest.
Plate OH Sit-up (35/25)
Jump Rope (X10)

EC: For time: 1000M- Row

EMOM for 4 min on each. 2 min rest between.
C1: 10X on each.
DB Snatch (55/35) RL=2
BB Lateral Jump-over RL=1

C2: 10X on each.
Wall Ball (20/14)
Burpees

C3: 10X on each.
TRX Pike
Bicycle RL=1

C4: 10X on each.
Bike or Row (cals)
Weighted Hanging Knee Raise (25/15)