BB Front Squat- 3X6@60% or RPE5
*15 min cap.

Start on either circuit:
C1: 8-10-12-10-8. Rest 1 min after set.
Pause Inclined Row (55/35’s)
Neg. DB Bicep Curl (25/15’s)
TRX Fall-out

C2: 8-10-12-10-8. Rest 1 min after set.
DB Bent-over Row (55/35) RL=1
TTB or Hanging Leg Raise
TB Reverse Fly

EC: For time: 15-12-9-6.
Conventional Deadlift (95/65)
Burpees Over Bar

Complete: 8-10-12-12-10-8. Rest as needed.
BB Strict OHP (95/65)
Plate Truck Driver (35/25) RL=1
Plate OH Sit-up (35/25)
Plate Reverse Crunch
Jump Rope (X10)
Run 400Y

Conventional Deadlift- Est. a 3RM or 5X8@RPE5
*14 min cap.

Complete in any order/rep scheme for time:
75X- Pull-ups
75X- Alt. Reverse Lunge RL=1
75X- Alt. DB Snatch RL=1

*Every 3 min, stop and do 5 burpees.

EC: 50 reps on each in order.
DB Bicep Curl (25/15’s)
DB Hammer Curl (25/15’s)

Complete strength in any order:
BB Push Press- Est. a 5RM or 5X8@RPE5.
BB Front Squat- Est. a 3RM or 5X8@RPE5.
*20 min cap.

Start on either circuit:
C1: 5 sets. Rest 1 min after set.
5X- Incline Bench Press (135/95)
10X- DB Floor Chest Press (70/45’s)
15X- Diamond Push-up

C2: 5 sets. Rest 1 min after set.
5X- Stationary Lunge (55/35’s) RL=1
10X- Goblet Squat (55/35)
15X- Jump Squat