Sumo Deadlift- 5X1@85% or 5X10@RPE6
*18 min cap.

Start on any circuit below:
C1: 4X15. Rest 30 sec between sets.
DB Inclined Hamstring Curl (35/25)
Anchored Band Glute Squat

C2: 4 sets. Rest 1 min after set.
15X- BB Bent-over Row (95/65)
AMRAP- DB Hammer Curl (35/25’s)

C3: 3 sets. No rest.
15 cal- Row
15X- Alt. DB Snatch (55/35) RL=2

EC: Run 1 mile

HB Back Squat- 2X3@65%, 2X2@75%, 2X1@RPE10 or 6X8@RPE7
*18 min cap.

Complete: 12-10-8-6.
Single DB Chest Press (55/35) RL=1
Stationary Lunge (55/35) RL=1
Single DB Push Press (55/35) RL=1
Burpees
Jump Rope (X10)

Complete in order for time:
100X- Push-ups
90X- Sit-ups
80X- WB Bear Hug Squat (20/14)
70X- DB Snatch (55/35) RL=2
60X- Pull-ups
50X- Push-ups
40X- Sit-ups
30X- WB Bear Hug Squat (20/14)
20X- DB Snatch (55/35) RL=2
10X- Pull-ups

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
10X- Bulgarian Lunge (35/25’s) RL=1
15X- KB Deficit Sumo Squat (70/55)
20X- KB Swing (55/35)

C2: 4 sets. Rest 1 min after set.
10X- BB Reverse Lunge (115/85) RL=1
15X- Side Lying Hip Raise RL=1
20X- Jump Squat

C3: 4 sets. Rest if needed.
15X- Crunches
15X- Reverse Crunch
1 Min- Core Twist