BB Strict OHP- 3X3@65%, 3X1@RPE10 or 6X8@RPE6 *18 min cap.

AMRAP in 25 Min: 
5X- BB Front Squat (225/175) (165/115) 
15X- Wall Ball (20/14) 
5X- Incline DB Bench Press (55/35’s) 
15X- KB Tricep Skull Crusher (55/35)

Pause Sumo Deadlift- 5X4@65% or RPE5 
*18 min cap. 2 sec pause.

Complete 4 Rounds: 
5X- TRX Inverted Row 
10X- Plate Reverse Fly (15/10’s) 
15X- DB Hammer Curl (25/15’s) 
10X- BB Core Roll-out (135/105) 
5X- TTB or Hanging Leg Raise

Pause Bench Press- 5X3@80% or RPE4 
*18 min cap. 3 sec pause.

EMOM- 5 Min on each circuit. Rest 2 min after. 
C1: 
5X- BB Strict OHP (95/65) 
15X- Push-ups (floor to lockout)

C2: 
5X- Burpees 
15X- V Sit-ups

Bench Press- 3X5@65%, 3X3@75%, 3X1@RPE10. 
*20 min cap.

Start on either circuit: 
C1: 3X10. Dropeset to AMRAP. Rest 90 sec after set. 
DB Bench Dropsets (70/35’s)

C2: 3 Rounds. 
4X- KB OH Walk (35/25’s) 
*At each cone, perform 10 Push-ups and 10 Sit-ups. 
Bike 500M