Bench Press- Est. a 5RM or 5X8@RPE7.
*16 min cap.

Complete circuits in any order:
C1: 3 sets. Rest 90 sec after set.
5X- DB Incline Bench (70/45’s)
AMRAP- Dropset Incline Bench (55/25’s)

C2: 3 sets. Rest 90 sec after set.
5X- Close Grip Bench (185/125)
AMRAP- Diamond Push-ups

C3: 15-12-9-6. No Rest.
DB OH Sit-up (35/25)
DB Core Twist RL=1
Jump Rope (X10)

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
4X- Weighted Pull-up (RPE10)
12X- DB Lat Pull-over (55/35)
16X- DB Hammer Curl (25/15’s)

C2: 4 sets. Rest 1 min after set.
4X- BB Reverse Grip Bent-over Row (135/105)
12X- TRX Reverse Fly
16X- DB Bicep Curl (25/15’s)

C3: 3 sets. No rest.
1 Min- ISO Superman
30 sec per side- ISO Bird-dog
30 sec per side- Single Arm Farmers Hold (55/45)

Sumo Deadlift- 10X10@50-60% or RPE5.
*20 min cap.

Complete: 20-16-12-8.
Run 400Y
Burpees Over Box
Bike or Row (cals)
TRX Pikes
Starfish Sit-up RL=1
Side Plank (30 sec)

Complete strength in any order:
Front Squat- 2X1@90%, 2X10@65% or 4X10@RPE7
BB Strict OHP- Est. a 5RM or 4X10@RPE7
*24 min cap.

EMOM until caught. Start a 1 rep, climb by 1 each round.
DB/KB Front Squat (55/35’s)
Push-ups (floor to lockout)