AMRAP in 5 min on each. 3 min rest between.
C1:
5X- DB Front Squat (35/25’s)
10X- Sit-ups

C2:
5X- Conventional DL (185/135)
10X- TTB or Hanging Leg Raise

C3:
5X- Burpees
10X- Wall Ball (20/14)

Complete circuits in order. Rest as needed throughout.
C1: 100X on both. Any order rep/scheme.
Bench Press (50% or 95/65)
Strict Pull-ups

C2: 75X on both. Any order rep/scheme.
Push-ups
Dual DB/KB Suitcase Row (55/35’s)

C3: 50X on both.
DB Bicep Curl (25/15’s)
KB Skull Crusher (55/35)

C4: Run 800Y

Low Bar Back Squat- 5X1@80-90% or 5X5@RPE6
*18 min cap.

Complete: 12-12-10-10-8-8
Conventional Deadlift (135/105)
Side Lying Hip Raise RL=1
ISO Single Leg Hip Bridge (30 sec ea.)
Bike or Row (cals)

EC: For time: 20-15-10-5.
KB Swing (55/35)
Burpees

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Pull-ups (RPE10)
10X- DB Bicep Curl (25/15’s)
15X- TRX High Row

C2: 4 sets. Rest 1 min after set.
5X- Inclined Row (70/45’s)
10X- KB Hammer Curl (45/35)
15X- BB Landmine High Row (15/10) RL=1

C3: For time: 25-20-15
Crunches
Bicycle RL=1
ISO V-sit (1 min)