Bench Press- 8X2@80% or 8X8@RPE5 
*16 min cap.

AMRAP 16 min: 
8 cal- Bike or Row 
8X- Burpees Over Bar 
8X- Alt. DB Snatch (55/35) RL=2 
10X- V Sit-ups 
10X- Declined Leg Raise 
10X- TRX Sawing Plank

AMRAP in 4 Rounds. 30 sec on: 15 sec off. 
Bike (cals) 
Row (cals) 
Skier Lunge 
V Sit-ups 
Bicycle 
Crunches

Pause Conventional Deadlift- 5X5@70% or RPE4 
*16 min cap. 1 sec pause at knee.

Start on either circuit. 
C1: 4 sets. Rest 1 min after set. 
5X- Pause BB Inverted Row 
10X- DB Hammer Curl (35/25’s) 
15X- Plate Bent-over Reverse Fly (15/10’s)

C2: 4 sets. Rest 1 min after set. 
5X- MB KB Stiff Leg Deadlift (35/25’s) 
10X- Pause MB Glute Bridge 
15X- MB Squatted Side Step

Pause HB Back Squat- 4X3@70% or RPE4 
*15 min cap. 2 sec pause.

Start on any circuit once done. 
C1: 4 sets. Rest 1 min after set. 
5X- Bench Press (65% or RPE5) 
10X- DB OHP (35/25’s) 
15X- Floor KB Skull Crusher (55/35)

C2: For time: 20-15-10-5. 
Jump Rope (X10) 
Sit-ups 
DB Front Squat (55/35’s)