Pause Bench Press- 5X5 build to RPE10. 
*16 min cap. 3 sec pause.

Start on any circuit. 
C1: 15-12-9-6. Rest 1 min after set. 
BB Incline Bench (185/105) (135/65) 
KB OH Tricep Ext (55/35)

C2: 15-12-9-6. Rest 1 min after set. 
DB Bent-over Row (55/35’s) 
DB Bicep Curl (25/15’s)

C3: For time: 20-15-10-5. 
Pull-ups 
Push-up 
Sit-ups

EC: For time: 20-15-10-5
Run 400Y
Burpees

BB Push Press- 3X3@75-85% or 3X6@RPE5 
*14 min cap.

Complete 50 reps on each for time. Any order/rep scheme. 
DB Bench Press (55/35’s) 
Chin-ups 
DB Floor Chest Press (55/35’s) 
BB Bent-over Row (95/65)

*Every 2 min stop, and do 5 Burpees.

Low Bar Back Squat- 4X5@50% or RPE4 
*15 min cap.

Start on any circuit below: 
C1: 12-10-8-6. Rest 1 min after set. 
Declined DB Hamstring Curl (35/25) 
KB Goblet Squat (55/35)

C2: 3X10. Rest 1 min after set. 
MB Straight Leg Abduction 
Banded Straight Leg Adduction

C3: 3@20sec. No rest. 
ISO Bird-dog 
Side Plank

Complete 50 Reps on both: 
Strict Pull-up 
DB Hammer Curl (35/25’s) 
*15 min cap.

AMRAP in 15 Min: 
10X- Wall Ball (20/14) 
10 cal- Bike 
10X- Alt. DB Snatch (55/35) RL=2 
10 cal- Row
10X- Dragonfly