Start on any circuit. Negatives at 3 sec. 
C1: 4 sets. Rest 1 min after set. 
5X- Neg. Pull-up 
25X- Plate Bent-over Row (45/35)

C2: 4 sets. Rest 1 min after set. 
5X- Neg. Bicep Curl (35/25’s) 
25X- TB Reverse Fly

C3: 4 sets. Rest 1 min after set. 
5X- Lateral Landmine Row (35/25) 
25X- Plate Hammer Curl (35/25)

C4: For time: 12-10-8-6. 
TTB 
Row (cals)

Run 1 mile to start.

Then, start on any circuit: 
C1: 4 sets. Rest 1 min after set. 
10X- BB Strict OHP (95/65) 
15X- Plate Side Arm Raise (15/10’s)

C2: 4 sets. Rest 1 min after set. 
5X- Alt. DB Incline Bench (55/35’s) RL=1 
10X- TRX Skull Crusher

C3: 4 sets. Rest 1 min after set. 
5X- DB Floor Chest Press (70/45’s) 
10X- Tricep Kickback (25/15)

HB Back Squat- 4X6@60% or RPE4 
*15 min cap.

EMOM for 4 Min. 2 Min rest between circuits. 
C1: 
5X- Pull-ups 
10X- Alt. DB Snatch (55/35) RL=2

C2: 
5X- BB Bent-over Row (135/105) 
10X- Burpees Over Bar

C3: 
20X- Ceiling Touches 
20X- Bicycle RL=1

Push Press- Est. a 5RM or 5X6@RPE5 
*15 min cap.

Complete circuits in any order. 
C1: 5 sets. Rest 90 sec after set. 
10X- Bench Press (185/105) (135/65) 
15X- KB OH Tricep Ext. (45/35)

C2: For time: 21-15-9. 
Wall Ball (20/14) 
Push-ups 
WB Sit-up