Sumo Deadlift- 3X6@60% or RPE5
*15 min cap.

EMOM until clock catches you. Start at 1 rep, climb by 1 rep each round.
DB Snatch (55/35) RL=2
Push-ups

EC: For time:
50X- Burpees

Start on any circuit. Complete 4 Rounds on each.
C1: Rest 1 min after set.
8X- BB Bent-over Row (135/105)
1 Min- Hang from Rig

C2: Rest 1 min after set.
8X- Dual DB Lat Pull-over (35/25’s) RL=1
8X- TRX Single Arm Row RL=1

C3: Rest 1 min after set.
8X- Neg. DB Bicep Curl (25/15’s)
AMRAP- Plate Overhand Curl (35/25)

C4: No Rest.
8X- DB Plank Row (35/25) RL=1
80X- Jump Rope

Complete strength in any order:
Front Squat- 3X4@75% or 3X8@RPE6
BB Hip Thrust- Est. a 5RM or 5X8@RPE8.
*20 min cap.

Complete 4 Rounds:
5X- BB Reverse Lunge (135/105) RL=1
10X- Split Leg Lunge Jump RL=1 (25/15’s)
15X- Wall Ball (20/14)
20X- Mountain Climber RL=1

Bench Press- 6X2@85-95% or 6X10@RPE6.
*16 min cap.

Complete: 8-10-12-10-8 on each circuit.
C1: Rest 1 min after set.
DB Incline Bench (55/35’s)
DB Side Arm Raise (15/10’s)
Diamond Push-ups

C2: For time.
Bike or Row (cals)
Single Arm DB Push Press (35/25) RL=1

C3: For time.
Declined Leg Raise
Ceiling Touch
Starfish Sit-up RL=1