Low Bar Back Squat- 2X5@65%, 2X3@75%, 2X1@RPE10 or 6X8@RPE6
*18 min cap.

Start on either circuit:
C1: 4 sets. Rest 1 min after set.
5X- Bulgarian Lunge (55/35’s) RL=1
10X- Pause Side Lying Hip Raise
15X- MB Squatted Side Step RL=1

C2: For time: 20-16-12-8.
Wall Ball (20/14)
Bike or Row (cals)
V Sit-up

Complete for time: 20-16-12-8-4.
Conventional Deadlift (135/105) (95/65)
Burpees Over Bar
Pull-ups
KB Swing (70/45)
TTB or Knee Raise
EC: Bike or Row (cals)

Bench Press- 3X2@85%, 3X10@55% or 6X8@RPE5
*18 min cap.

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min between sets.
C1:
KB OH Tricep Ext. (55/35)
Pause Inclined Tricep Kickback (25/15’s)

C2:
Inclined DB Bench Press (55/35’s)
Pause Push-up

C3:
BB Landmine Press (45/35)
Pause Plate Side Arm Raise (15/10’s)

Complete circuits in any order. 6-8-10-12-10-8-6.

C1: Rest 60-90 sec after.
BB Reverse Grip Bent-over Row (135/105)
Pause TRX Reverse Fly
Neg. DB Bicep Curl (25/15’s)

C2: Rest 60-90 sec after set.
Chin-up
Pause Inclined Y’s (10/5’s)
Neg. KB Hammer Curl (45/35)

C3: No Rest.
Alt. DB Snatch (35/25) RL=2
Burpees Over Box