Bench Press- 3XAMRAP@60% or 135/85 
*15 min cap.

AMRAP in 20 min. Start at 2 reps, climb by 2 each round.

DB Thruster (55/35’s) 
Alt. Lunge RL=1 
DB Floor Chest Press (55/35’s) 
Push-ups (floor to lockout)

Complete circuits in order.

C1: 4X20. Rest 30 sec after set. 
Quadruped Hip Extension 
Single Leg Hip Thrust

C3: 4X20. Rest 30 sec after set. 
DB Lat Pull-over 
DB Hammer Curl

C3: 4 Rounds for time. 
Run 400Y 
20X- DB Snatch RL=2

Conventional Deadlift- 5X4@75-85% or RPE5 
*16 min cap.

Complete circuits in any order: 
C1: 4 sets. Rest 1 min after set. 
15X- MB Squatted Side Steps RL=1
10X- MB Stiff Leg Deadlift (95/65)

C2: 4 sets. Rest 1 min after set. 3 sec neg. 
5X- Negative Pull-up 
10X- Negative DB Bicep Curl (25/15’s)

C3: For time: 14-12-10-8-6. 
Row (cals) 
DB Snatch (55/35) RL=2

Complete 5 Rounds. Rest as needed.

25X- Glute Bridge 
20X- Lying Leg Raise 
15X- Chin-ups or DB Suitcase Row 
20X- Sit-ups 
25X- Squat Jumps