Front Squat- 4X8@RPE8. 
*16 min cap.

Start on either circuit once done. 
C1: 4 sets. Rest 1 min after set. 
1 Min- Banded Squat Hold 
20X- Banded Hip Extension 
10X- Alt. Reverse Lunge RL=1

C2: 4X15. No rest. 
Decline Leg Raise 
Ceiling Touch 
Bicycle RL=1

Sumo Deadlift- 3X5@75% or RPE4 
*16 min cap.

Complete 5 Rounds: 
5X- Pause Pull-ups 
150X- Jump Rope 
5X- Pause DB Inclined Row (55/35’s) 
15 Cals- Bike or Row 
5X- Pause Reclined Bicep Curl (25/15’s)

Complete 5 Sets of BB Complex. Build to RPE10. 
3X- Strict OHP 
5X- Push Press 
*16 min cap.

Complete: 8-10-12-10-8. 
DB Bench Press (70/45’s) 
Landmine Press (35/25) 
TRX Skull Crusher 
Close Grip Push-up 
Starfish Sit-up RL=1 
Iso V-sit (45 sec)

Dropeset Bench Press- 3X5@185/135 or 135/85 *Dropset is an AMRAP. 18 min cap.

Partner WOD for time. Complete in order: 
100X- Push-ups 
100X- Sit-ups 
75X- Wall Ball (20/14) 
75X- WB Bear Hug Squat 
50X- DB Snatch (35/25) RL=2 
50 Cal- Bike

*One works, one rests.