Sumo Deadlift- 3X1@90%, 3X10@60% or 6X10@RPE6
*18 min cap.

Complete 5 Rounds:
8X- Pull-ups
80Y- Farmers Walk (70/45’s)
8X- Goblet Reverse Lunge (55/35) RL=1
8 cal- Bike or Row

BB Push Press- Est. a 10RM or 5X8@RPE6
*15 min cap.

Complete 4 Rounds:
4X- Plate OH Walk (45/35)
*do 15 Push-ups at each cone.
15X- HB Back Squat (50% or 135/85)
15 cal- Bike or Row
15X- Weighted Sit-up (25/15)

12 Days of FITMAS-

1X- Sumo Deadlift (315/265) (225/175)
2X- Weighted Pull-ups (25/15)
3X- DB Thrusters (55/35’s)
4X- Burpees Over Bar
5X- Wall Ball (20/14)
6X- KB Swing (70/45)
7X- DB Front Squats (55/35’s)
8X- Bike or Row (cals)
9X- TTB
10X- BB Core Roll-out
11X- Starfish Sit-up RL=1
12X- DB Lunges (55/35’s) RL=1

Bench Press- Est. a 3RM or 6X8@RPE7.
*16 min cap.

Start on any circuit below:
C1: 4 sets. Rest 1 min after set.
8X- Neg. BB Incline Bench Press (135/105)
AMRAP- Push-ups

C2: 4 sets. Rest 1 min after set.
8X- DB OHP (35/25’s)
AMRAP- Plate Truck Driver (45/35)

C3: 4 sets. Rest 1 min after set.
8X- KB OH Tricep Ext. (55/35)
AMRAP- KB Skull Crusher