BB Push Press- 5X5 Build to RPE10.
*14 min cap.

Partner WOD for time:
C1: 3X25. Push-ups
*Partner Hangs from Rig

C2: 3X20.
Pull-ups
*Partner holds Plate OH (45/35)

C3: 3X15.
TTB
*Partner holds Air Squat

Low Bar Back Squat- 4X2@80% or 4X10@RPE6
*16 min cap.

Complete: 20-18-16-14-12-10.
MB Squatted Side Step
MB Hip Bridge
KB Swing (55/35)
Run 400Y

Bench Press- Est. a 10RM or 5X10@RPE6
*15 min cap.

Start on either circuit.
C1: 14-12-10-8. Rest 1 min after set.
Single Arm DB Tricep Skull Crusher (25/15’s)
Single Arm Elevated Push-up RL=1

C2: 14-12-10-8. Rest 1 min after set.
BB OHP (95/65)
Plate Truck Driver (45/35) RL=1
Bike or Row (cal)

EC: For time:
50X- Wall Ball Burpees (20/14)

Sumo Deadlift- 4X2@80% or 4X10@RPE6
*15 min cap.

Start on any circuit.
C1: 4 sets. Rest 1 min after set.
45 sec- Wall Sit w/ WB Adductor Hold (20/14)
15X- Jump Squats

C2: 4 sets. Rest 1 min after set.
10X- Pause Inclined KB Row (55/35’s) *3 sec pause
10X- DB Plank Row (25/15)

C3: 3 sets. Rest if needed.
15X- TRX Pike
15X- Oblique Crunch
45 sec- Hollow Hold