Front Squat- 5X5@65% or 5X12@RPE7
*16 min cap.

AMRAP in 18 min:
5X- Sumo Deadlift (185/155) (135/105)
10X- TTB
5X- Dual Suitcase Row (35/25’s)
10 cal- Bike or Row
5X- Burpees Over Bar

Bench Press- 6X4@75% or 6X10@RPE6.
*18 min cap.

Start on any circuit:
C1: 4X8. Rest 1 min after set.
Alt. DB Tricep Skull Crusher (25/15’s) RL=1
One Arm Elevated Push-up RL=1

C2: 4X8. Rest 1 min after set.
BB Floor Chest Press (185/115)
DB Tricep Kick-back (25/15) RL=1

C3: 4X8. Rest 1 min after set.
DB Side Arm Raise (25/15’s)
DB OHP

Start on any circuit:
C1: 4X8. Rest 1 min after set.
Weighted Platform Reverse Lunge (55/35) RL=1
TRX Single Hamstring Curl RL=1

C2: 4X8. Rest 1 min after set.
Weighted Single Leg Stand-up (35/25) RL=1
Split Leg Lunge Jump RL=1

C3: 20-16-12-8. No Rest.
Wall Ball (20/14)
KB Swing (70/45)

C4: 20-16-12-8. No Rest.
Crunches
Reverse Crunch
ISO V Sit (1 min)

Sumo Deadlift- 4X5@60% or 4X10@RPE6.
*15 min cap.

Complete for time: 10-15-20-15-10.
Run 400Y
Strict Pull-ups
Burpees
Sit-ups