HB Back Squat- 5X3@75-85% or 5X8@RPE4 
*18 min cap.

AMRAP in 15 min: 
5X- DB Front Squat (55/35’s) 
10X- Wall Ball (20/14) 
15X- Starfish Sit-up RL=1 
20X- Mountain Climber RL=1

Build to RPE10 on the BB Complex: 
1X- Strict OHP 
3X- Push Press 
*14 min cap.

Start on any circuit once done. 
C1: 4 sets. Rest 90 sec after set. 
5X- Bench Press (185/105) 
Dropset to AMRAP (135/85)

C2: 4 sets. Rest 90 sec after set. 
5X- KB OH Tricep Ext (55/35) 
AMRAP- DB Floor Skull Crusher (25/15’s)

C3: 4 Rounds for time. 
Run 400Y 
20X- Sit-ups

Pause Bench Press- 5X5@60% or RPE5 
*16 min cap. 2 sec pause.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
15X- KB Inclined Row (45/35’s) 
10X- TRX Bicep Curl

C2: 4 sets. Rest 1 min after set. 
15X- DB Floor Chest Press (55/35’s) 
10X- DB Tricep Kickback (25/15)

C3: 3 Rounds for time: 
250M- Bike 
200X- Jump Rope 
15X- V Sit-up

BB Strict OHP- 3X5@65% or RPE4, 1XAMRAP@65%
*14 min cap.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
5X- BB Incline Bench Press (135/85) 
15X- Plate Side Arm Raise (15/10’s)

C2: 4 sets. Rest 1 min after set. 
5X- Alt. Floor DB Skull Crusher (25/15’s) 
15X- Diamond Push-up

C3: For time: 20-16-12-8-4. 
Run 200Y 
Sit-ups 
Starfish Sit-up RL=1