Bench Press- Est. a 1 RM or 5X5@RPE5 
*16 min cap.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
10X- DB Tricep Skull Crusher (35/25’s) 
AMRAP- Push-ups (floor to lockout)

C2: 4 sets. Rest 1 min after set. 
10X- BB Strict OHP (50% or 65/45) 
AMRAP- Plate Side Arm Raise (15/10’s)

C3: For time: 15-12-9-6. 
Jump Rope (X10) 
Bike or Row (cals)

Conventional Deadlift- 4X10@60% or RPE5 
*16 min cap.

Complete 4 Rounds: 
15X- KB Goblet Squat (55/35) 
200M- Row 
25X- KB Swing (55/35) 
1 min- Hang from Rig

Bench Press- 5X4@80% or RPE5 
*16 min cap.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
10X- Alt. DB Floor Chest Press (70/45’s) RL=1 
15X- TRX Skull Crusher

C2: 4 sets. Rest 1 min after set. 
10X- Alt. KB Inclined Row (55/35’s) RL=1 
15X- Plate Hammer Curl (45/35)

C3: 4 sets. No Rest. 
10X- Pull-ups 
15X- Push-ups

Front Squat- 5X1@Build to RPE10 or 5X8@RPE5 
*18 min cap.

Start on any circuit: 
C1: 4 sets. Rest 1 min after set. 
10X- MB BB Hip Thrust (RPE8) 
30 sec- MB Wall Sit

C2: 3 sets. No rest.
25X- Crunches 
25X- Bicycles RL=1 
30 sec- Hollow Hold

C3: Run 1200Y or Bike 2400M