Incline Bench Press- 8X10@RPE8.
*16 min cap.

Start on either circuit below:
C1: 5X10. Rest 1 min after set.
TRX Skull Crusher
Close Grip DB Bench (55/35’s)
Plank Push-up RL=1

C2: 5 sets. No rest.
10X- Wall Ball (20/14)
15X- KB Front Squat (55/35)
200Y Run

Conventional Deadlift- 3X2@80%, 3X8@65% or 6X8@RPE6.
*16 min cap.

Start on any circuit:
C1: 12-10-8-6. Rest 1 min after set.
BB Suitcase DL (95/65) RL=1
TRX Single Leg Hamstring Curl RL=1

C2: 3 Rounds. No Rest.
30 sec- Iso Bird-dog
30 sec- Side Plank
30 sec- Iso Single Leg Hip Bridge
Run 400Y

Bench Press- Est. a 10RM or 5X10@RPE6 *15 min cap.

Complete circuits in order. Any set/rep scheme.
C1: 100X on each.
Push-ups (floor to lockout)
BB Bent-over Row (95/65)

C2: 75X on each.
Strict Pull-up
DB Bench Press (70/45’s)

C3: 50X on each.
BB Strict OHP (95/65)
DB Bicep Curl (25/15’s)
DB Tricep Skull Crusher (25/15’s)

EC: For time: 21-15-9.
Jump Rope (X10)
Burpees

Front Squat- 3X3@75%, 3X1@RPE10 or 6X8@RPE5
*18 min cap.

Complete: 8-10-12-10-8
DB Inclined Hamstring Curl (35/25)
BB Reverse Lunge (95/65) RL=1
45 sec- Wall Sit
Bike or Row (cals)