Bench Press- 2X3@70%, 2X2@80%, 2X1@RPE10 or 6X10@RPE8
*18 min cap.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
5X- BB Floor Chest Press (185/115)
15X- Standing KB Tricep OH Ext. (45/35)

C2: 5 sets. Rest 1 min after set.
10X- BB Front Squat (135/105)
15X- Sprinter Lunge RL=1
200X- Jump Rope

EC: For time in any order/rep scheme:
75X- Wall Ball (20/14)
75X- WB Core Twist RL=1

“Hated 8”- Complete 8 Rounds for time:
8X- Wall Ball (20/14)
8X- Burpee
8X- DB Snatch (55/35) RL=2
8X- Single DB Thruster (35/25) RL=2
8X- Pull-ups
8 cal- Bike
80Y- Single Farmers Walk (70/45)
200Y- Run w/ WB (20/14)

Complete strength in any order:
Pause LB Back Squat- 3X3@60% or RPE6
Pause BB Hip Thrust- 3X10@RPE8
*22 min cap. 2 sec pause on both.

Complete: 20-16-12-8.
BB Stiff Leg DL (96/65)
Bulgarian Lunge RL=2
TTB
Ceiling Touch
Starfish Sit-up RL=2
Run 400Y

Pause Bench Press- 6X2@80% or RPE6
*18 min cap. 3 sec pause.

AMRAP in 15 min. Start at 2 reps, climb by 2 each round.
Wall Ball (20/14)
Burpees
DB Goblet Squat (55/35)

EC: Run 1 mile