Build to Max load for complex:
3X- BB Strict OHP
5X- BB Push Press
*14 min cap.

Complete 4 Rounds:
10X- BB Incline Bench (135/85)
45 sec- KB OH Hold (35/25’s)
45 sec- Iso. Plank
Run 400Y

EC: For time: 100X- Push-ups

Front Squat- 3X5@60% or RPE5
*15 min cap.

EMOM for 5 Min. Rest 2 min between sets.
C1:
Conventional Deadlift (5X@70% or 10X@135/105)
5X- Burpees Over Bar

C2:
5X- Pull-ups
10X- TTB

C3:
5 cal- Bike or Row
10X- Starfish Sit-up RL=1

Pause Bench Press- 4X5@75% or RPE5
*15 min cap. 2 sec pause.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
4X- BB Push Press (135/105)
12X- Pause Push-up (2 sec)

C2: 4 sets. Rest 1 min after set.
4X- Alt. DB Tricep Skull Crusher (35/25’s) RL=1
12X- KB OH Tricep Ext. (55/25)

C3: For time: 12-10-8-6
Plate OH Sit-up (45/35)
Bike or Row (cals)

EC: For time in any order/rep scheme:
50X- DB Thruster (35/25’s)
100X- Mountain Climber RL=1

LB Back Squat- Est. a 1RM or 5X8@RPE6
*16 min cap.

Complete 4 Rounds:
8X- BB Inverted Row
8X- DB Stiff Leg DL (55/35’s)
14X- DB Bent-over Row (35/25) RL=1
14X- KB Deficit Sumo Squat (70/45)
200Y- Run