Strict OHP- Est. a 1RM or 5X10@RPE6
*14 min cap.

Complete 4 Rounds:
10X- Bench Press (185/125) (135/85)
15 cal- Bike or Row
10X- DB Floor Chest Press (70/45’s)
150X- Jump Rope
10X- Alt. One Arm Elevated Push-up RL=1

EC: For time: 50X Burpees

“Murph” WOD. For time:

Run 1 Mile
100X- Push-up
200X- Pull-up
300X- Squat
Run 1 Mile

*You can partition reps to make it easier. You can scale to a 1/2 Murph as well.

Start on any circuit:
C1: 10-15-20-15-10. Rest 1 min after set.
Bench Press (135/85)
DB Tricep OH Ext. (15/10’s)

C2: 10-15-20-15-10. Rest 1 min after set.
KB Inclined Row (35/25’s)
Plate Reverse Grip Curl (45/35)

C3: 4 sets. Rest as needed.
4X- KB Farmers Walk (70/55’s)
4X- KB OH Walk (35/25’s)
25X- Crunches
25X- Bicycle RL=1
Run 400Y

Pause Front Squat- 5X3 Build to RPE10
*16 min cap. 3 sec pause.

Complete 3 Rounds:
5X- Bulgarian Lunge (55/35’s) RL=1
5X- TRX Pistol Squat RL=1
25X- Jump Squat
25X- Elevated Hip Bridge
Run 400Y