Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Neg Pull-ups
10X- DB Hammer Curl (35/25’s)

C2: 4 sets. Rest 1 min after set.
5X- Pause BB Bent-over Row
10X- Plate OH Curl (45/35)

C3: 4 sets. Rest 1 min after set.
10X- TRX Reverse Fly
10X- DB Bicep Curl (35/25’s)

EC: For time: 15-12-9-6.
TTB
Jump Rope (X10)

Low Bar Back Squat- 4X6@70% or RPE4
*16 min cap.

AMRAP in 15 min:
8 cal- Bike or Row
10X- Conventional Deadlift (135/105)
8X- Burpees
10X- Skier Lunge Jump RL=1

Tempo Bench Press- 4X3@75% or 4X5@RPE5
*16 min cap. 3-3-1 tempo.

Start on any circuit.
C1: 4 sets. Rest 90 sec after set.
8X- DB OHP (35/25’s)
AMRAP- DB Bench Press (55/35’s)

C2: 4 sets. Rest 90 sec after set.
8X- Plate Side Arm Raise (15/10’s)
AMRAP- Close Grip Bench (135/85)

EC: For time: 20-16-12-8.
Run 400Y
V Sit-ups
Bicycle RL=1

Sumo Deadlift- 4X5@75% or RPE5
*16 min cap

Complete 5 Rounds. Rest as needed.
4X- Farmers Walk
8X- Pull-ups
12X- DB Alt. Reverse Lunge (55/35’s) RL=2
16X- DB Snatch (35/25) RL=2