Conventional Deadlift- 5X3@75% or 5X8@RPE7
*15 min cap.

Complete 5 Rounds:
5X- Bulgarian Lunge (55/35’s) RL=1
10X- KB Swing (70/45)
5X- Pause BB Inverted Row
10X- DB Hammer Curl (35/25’s)
5X- DB Snatch (55/35) RL=1

EC: For time: 50-40-30-20-10
Row (MetersX10)
BB Lateral Jump-over (RL=1)

Complete strength in any order:
Bench Press- 5X3@75% or 5X8@RPE7
Front Squat- 4X2@80% or 4X8@RPE7
*22 min cap.

Complete 3 Rounds:
100Y- Walking Lunge
100Y- Run
20X- DB Bench Press (55/35’s)
20X- KB OH Tricep Ext. (45/35)
30X- Wall Ball (20/14)
30X- Sit-ups

BB Hip Thrust- Est. a 5RM or 5X10@RPE5
*14 min cap.

Partner WOD for time:
C1: 12-10-8-6.
Conventional Deadlift (135/105)
*Partner holds KB/DB’s (70/45’s)

C2: 12-10-8-6.
Strict Pull-ups
*Partner holds KB/DB’s (70/45’s)

C3:
400Y- BB Farmers Carry (135/105)
*Both hold onto BB.

Pause Bench Press- 6X5@65% or RPE5
*16 min cap. 3 sec pause.

AMRAP in 18 min.
5X- DB Incline Bench (70/45’s)
10X- KB Skull Crusher (55/35)
15X- Wall Ball (20/14)
20X- Push-ups (floor to lockout)