Complete circuits in any order:
C1: 4 sets. Rest 1 min after set.
10X- Pull-ups
AMRAP- DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 1 min after set.
10X- BB Bent-over Row (135/105)
AMRAP- TB Reverse Fly

C3: 4 sets. Rest 1 min after set.
10X- DB Hammer Curl (25/15’s)
AMRAP- Plate Overhand Curl (45/35)

C4: 4 sets. No Rest.
10X- TTB
AMRAP- Starfish Sit-up

Tempo HB Back Squat- 4X3@65% or RPE5.
*18 min cap. 3-2-1 tempo.

EMOM for 4 Min on each movement. Rest 2 min between.

E1: 20X- Front Squat (95/65)

E2: 20X- Split Leg Lunge Jump RL=1

E3: 20X- Wall Ball (20/14)

Pause Bench Press- 6X3@75% or RPE5
*16 min cap. 3 sec pause.

Complete: 25-20-15-10.
BB Push Press (95/65)
DB Snatch (55/35) RL=2
Burpees Over Bar
DB Floor Chest Press (55/35’s)

Sumo Deadlift- Est. a 3RM or 5X8@RPE8.
*15 min cap.

Complete 4 Rounds. Rest as needed.
8X- Single Leg Deadlift (35/25) RL=1
10X- DB Bent-over Row (55/35) RL=1
8X- KB Bulgarian Lunge (55/35’s) RL=1
10X- Alt. Reclined Bicep Curl (25/15’s) RL=1

EC: 3 Rounds. No rest.
10X- Dragonfly
15X- Ceiling Touch
20X- Bicycle RL=1
250M- Row