Bench Press- 3X10@60% or RPE4 
*14 min cap.

Complete: 6-8-10-10-8-6. Rest as needed.
BB Thruster (95/65) 
Alt. DB Bench Press (70/45’s) RL=1 
Wall Sit (45 sec) 
Burpees

Conventional Deadlift- 5X2@80% or 5X8@RPE5 
*16 min cap.

Complete 4 Rounds: 
Run 400Y 
5X- DB Platform Reverse Lunge (55/35’s) 
15X- BB Stiff Leg Deadlift (95/65) 
5X- Pull-ups 
15X- TRX Low Row

Complete in order for time: 
50X- Sit-ups 
50X- Push-ups (floor to lockout) 
50X- Starfish Sit-ups RL=1 
50X- Pull-ups 
50X- Bicycles RL=1 
50X- Alt Lunge RL=1 
50X- Hanging Leg Raise or Lying Leg Raise 
50X- Burpees

Conventional Deadlift- 2X5@60%, 2X3@75%, 2X1@RPE10. 
*18 min cap.

Complete 4 Rounds: 
15X- Weighted Glute Bridge (55/35) 
10X- DB Inclined Row (55/35) 
15X- KB Swing (55/35) 
10X- DB Bicep Curl (25/15’s) 
15 cal- Bike