Low Bar Back Squat- 6X5@75% or RPE5
*20 min cap.

Start on any circuit once done:
C1: 4 sets. Rest 1 min after set.
5X- Pause Pull-up (3 sec)
AMRAP- DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 1 min after set.
5X- Pause BB Bent-over Row (95/65)
AMRAP- KB Hammer Curl (45/35)

C3: 3 rounds. Rest as needed.
1 Min- Hang From Rig
25X- Crunches
25X- Bicycles RL=1

Bench Press- 5X4@70% or RPE5
*15 min cap.

Complete 4 Rounds:
5X- BB Strict OHP (115/75)
10X- DB Incline Bench (55/35’s)
15X- Push-ups (floor to lockout)
5X- DB Tricep Kick-back (25/15) RL=1
10X- TRX Skull Crusher
15X- Bike or Row (cals)

EC: For time: 15-12-9-6.
DB Thruster (35/25’s)
Jump Rope (X10)

Sumo Deadlift- Est. a 1RM or 5X10@RPE8
*16 min cap.

Complete 4 Rounds:
15X- MB Squatted Side Step RL=1
15X- TRX Hamsting Curl
10X- DB Reverse Lunge (55/35’s) RL=1
Run 400Y

Sumo Deadlift- Est. a 10RM or 5X8@RPE6
*15 min cap.

Complete for time in any order/rep scheme:
100X- Conventional Deadlift (135/105)
75X- Pull-ups
50X- Burpees Over Bar
25X- DB Snatch (55/35) RL=1