Pause HB Back Squat- 3X8@60% or RPE5
*15 min cap. 2 sec pause.

Complete: 6-9-12-12-9-6.
BB Floor Chest Press (185/125) (135/85)
DB Incline Chest Press (70/45’s)
Plate OH Sit-up (45/35)
Bike or Row (cals)

EMOM for 10 min:
Odds: 10X- Sumo Deadlift (225/175) (185/125)
Evens: 5X- Pull-ups

Once done, start on any circuit:
C1: 4X10. Rest 1 min after set.
KB Lat Pull-over (70/45)
DB Bicep Curl (25/15’s)

C2: 4X10. Rest 1 min after set.
TRX Low Row
BB Lateral Landmine Row (45/35)

C3: 3 sets. No rest.
10X- Dragonfly
30 sec- ISO Superman

Bench Press- 3XAMRAP@65% or 135/85
*15 min cap.

Complete in any order/rep scheme for time:
100X- Push-ups
75X- Wall Ball (20/14)
50X- DB Floor Chest Press (55/35’s)
25X- BB Push Press (95/65)
*Every 3 min, stop and do 5 Burpees.

EC: 4X10. Rest 1 min after set.
Pause DB Tricep Kickback (25/15) RL=1
Pause Plate Side Arm Raise (15/10’s)

Complete: 4X2@80% or 4X10@RPE8 on both.
HB Back Squat
Sumo Deadlift
*24 min cap.

Complete: 21-15-9.
DB Front Squat (55/35’s)
DB Stiff Leg Deadlift (55/35’s)
Bike or Row (cals)
Jump Rope (X10)