Sumo Deadlift- 3X10@50% or RPE4.
*12 min cap.

Start on either circuit:
C1: 5 sets. Rest 60-90 sec after set.
10X- DB Inclined Row (55/35’s)
15X- TRX High Row
10X- DB Bicep Curl (25/15’s)

C2: 5 sets. Rest 60-90 sec after set.
10X- BB Alt. Reverse Lunge (95/75) RL=1
10X- BB Stiff Leg Deadlift (95/75)
30 sec- ISO Single Leg Hip Bridge

Low Bar Back Squat- 4X8@55% or RPE5
*16 min cap.

AMRAP in 5 min on each exercise. Rest 2 min after.
E1: DB Snatch (55/35) RL=2

E2: Run 400Y

E3: Burpees

Pause Bench Press- Est. a 1RM or 5X5@RPE7
*15 min cap. 3 sec pause.

Complete circuits in any order:
C1: 4X10. Rest 1 min after set.
BB Landmine Shoulder Press (45/35) RL=1
Plank Push-ups RL=2

C2: 4X10. Rest 1 min after set.
Close Grip DB Bench Press (55/35’s)
TRX Skull Crusher

C3: 3 sets. No Rest.
25X- Crunches
1 Min- ISO V-sit

Sumo Deadlift- 3X3@75% or RPE5
*16 min cap.

Complete 5 Rounds. Rest as needed.
4X- Weighted Pull-up (RPE10)
8X- Single Leg Hip Thrust (35/25) RL=1
4X- Suitcase Row (45/35) RL=1
8X- Single Leg DL (25/15) RL=1

EC: For time: 25-20-15-10-5 KB Swing (55/35) Run 200Y