Bench Press- Est. a 5RM or 5X10@RPE6 *16 min cap.

Start on any circuit:
C1: 4 sets. Rest 60-90 sec after set.
8X- DB Incline Bench (55/35’s)
AMRAP- Diamond Push-up

C2: 4 sets. Rest 60-90 sec after set.
8X- BB Floor Chest Press (185/125)
AMRAP- KB Skull Crusher (55/35)

C3: 15-12-9-6. No rest.
TRX Pike
Starfish Sit-up RL=1
Jump Rope (X10)

Conventional Deadlift- 3X4@60% or RPE5
*15 min cap.

Complete 5 Rounds:
5X- BB Reverse Grip Bent-over Row (135/85)
10X- TRX Bicep Curl
15X- MB Squatted Side Step RL=1
20X- KB Swing (70/45)

EC: 21-15-9
Pull-ups
Row (cals)

Complete strength in any order:
Front Squat- 5X3@65% or 5X8@RPE5
BB Strict OHP- 4X4@60% or RPE4
*20 min cap.

Complete: 8-10-12-10-8.
Alt. DB Bench Press (55/35’s) RL=1
Plate Side Arm Raise (15/10’s)
Alt. Lunge (35/25’s) RL=1
Run 200Y

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
8X- Inclined DB Row (55/35’s)
10X- TRX Y’s
12X- DB Bicep Curl (25/15’s)

C2: 5 sets. Rest 1 min after set.
8X- Single Leg Stand-up RL=1
1 Min- Wall Sit
12X- Wall Ball (20/14)

C3: 3 sets. No Rest.
10X- BB Core Roll-out (185/155)
15X- Bicycle RL=1
15X- V Sit-up