Start on any circuit: 6-8-10-10-8-6. Rest 1 min after set.

C1:
Strict Pull-up
Bench Press (185/115) (135/85)

C2:
DB Floor Chest Press (55/35’s)
Dual DB Suitcase Row (55/35’s)

C3:
TRX Skull Crusher
DB Bicep Curl (25/15’s)

C4:
Plate Front Arm Raise (15/10’s)
Plate Bent-over Reverse Fly (15/10’s)

Conventional Deadlift- 5X2@80% or 5X8@RPE6.
*16 min cap.

Start on either circuit:
C1: 4 sets. Rest 1 min after set.
8X- Reverse Lunge to Step-up RL=1
12X- DB Inclined Hamstring Curl (35/25)

C2: 4 Rounds. No rest.
10X- Weighted Sit-up (35/25)
10X- DB Core Twist RL=1
45 sec- Plank

EC: For time in order:
50X- Wall Ball Burpee (20/14)
25 cal- Bike or Row

Complete for time: 20-15-10-5.

C1:
Pull-up
Burpees

C2:
BB Inclined Row (95/65)
Burpees Over Bar

C3:
Bike or Row (cal)
Jump Rope (X10)

Pause Bench Press- 5X5@70% or RPE5.
*16 min cap. 3 sec pause.

Complete 4 Rounds:
1 Min- KB Front Rack Hold (55/35’s)
8X- DB Incline Bench (70/40’s)
12X- BB Floor Chest Press (135/105)
16X- Push-ups
20X- DB Push Press (55/35’s)