Bench Press- Est. a 1RM or 5X10@RPE8
*16 min cap.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
8X- DB Bench Press (70/45’s)
12X- TRX Skull Crusher

C2: 5 sets. Rest 1 min after set.
8X- BB Strict OHP (95/65)
12X- KB Skull Crusher (55/35)

C3: 15-12-9-6 for time.
Jump Rope (X10)
Wall Ball (20/14)

Complete 5 Rounds:
5X- Sumo Deadlift (70% or 135/105)
5X- Pull-ups
10X- Burpees Over Bar
10X- TTB or Hanging Leg Raise
15X- Weighted Hip Bridge (55/35)
15 cal- Bike or Row

Complete strength in any order:
HB Back Squat- 5X2@80% or 5X8@RPE5
Strict OHP- Est. a 10RM or 5X8@RPE5
*22 min cap.

Complete for time: 20-16-12-8.
DB Push Press (55/35’s)
Push-ups (floor to lockout)
Jump Squat
Mountain Climber RL=1

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
8X- Bulgarian Lunge (55/35’s) RL=1
1 min- ISO MB Squat

C2: 5 sets. Rest 1 min after set.
8X- DB Inclined Row (55/35’s)
1 min- Hang from Rig

C3: 4X8. Rest 1 min after set.
DB Bicep Curl (25/15’s)
DB Hammer Curl

EC: For time: 20-15-10-5.
Row (cals)
KB Swing (55/35)