Complete strength in any order:
High Bar Back Squat- 3X3@75% or 3X10@RPE6
Bench Press- 5X1@90% or 4X10@RPE8
*24 min cap.

Complete 4 Rounds:
8X- Alt. DB Incline Bench (55/35’s) RL=1
30 sec- ISO Lunge Hold (35/25’s) RL=1
80X- Jump Rope
30 sec- Side Plank Adductor Hold RL=1

Sumo Deadlift- 3X3@75% or 3X10@RPE6
*15 min cap.

Complete: 5-10-15-10-5.
BB Reverse Lunge (95/65) RL=1
Pull-ups
Neg. DB Inclined Hamstring Curl (35/25)
Neg. DB Bicep Curl (25/15’s)
Bike or Row (cals)

Pause Bench Press- 4X3@75% or RPE5
*15 min cap.

Complete: 20-16-12-8.
DB Thruster (35/25’s)
Push-ups (floor to lockout)
Sit-ups
*Every 2 min, stop and do 5 Burpees

Start on any circuit:
C1: 8-10-12-10-8. Rest 1 min after set.
Lateral Landmine Row (45/35) RL=1
Plate Reverse Grip Curl (45/35)

C2: 8-10-12-10-8. Rest 1 min after set.
DB Bent-over Row (55/35) RL=1
KB Hammer Curl (45/35)

C3: 8-10-12-10-8. No rest.
TRX Pikes
Ceiling Touch
Hollow Hold (30 sec)
Bike or Row (cals)