Complete 5 Rounds:
5X- Chin-ups (RPE10)
5X- BB Reverse Grip Row (135/105)
10X- DB Seated Bicep Curl (25/15’s)
10X- Plate Hammer Curl (45/35)
15X- TRX Fall-out
15X- Weighted Superman (5/2.5’s)
20 cal- Bike or Row

Bench Press- 6X5@70% or RPE5.
*16 min cap.

Start on any circuit:
C1: 4X10. Rest 1 min after set.
BB Strict OHP (95/65)
Plate Side Arm Raise (15/10’s)

C2: 4X10. Rest 1 min after set.
Bench DB Skull Crusher (25/15’s)
Plate Truck Driver (35/25) RL=1

C3: 3 Rounds. No rest.
AMRAP- Push-ups
50X- Crunches

Pause Sumo Deadlift- 5X3@65% or RPE5.
*16 min cap. 3 sec pause.

Complete: 15-12-9-6 on each. Rest as needed.
C1:
BB Hip Thrust (135/105)
Bike or Row (cals)

C2:
Pull-ups
Jump Rope (X10)

C3:
KB Swings (70/45)
Burpees

BB Push Press- Est. a 5RM or 5X8@RPE7
*15 min cap.

AMRAP in 18 min:
5X- Bench Press (185/125) (135/75)
10 cal- Bike or Row
15X- Plate OH Sit-up (35/25)
20X- Push-ups
25X- WB Bear Hug Squat (20/14)