Partner WOD for time:
100X- Wall Ball (20/14)
90X- Push-ups
80X- Pull-ups
70X- Sit-ups
60X- Burpees
50X- BB Thruster (95/65)
40X- BB Bent-over Row
30X- DB Bench Press (55/35’s)
20X- TTB
Run 400Y

Sumo Deadlift- 5X1@85% or 5X12@RPE6.
*16 min cap.

Start on either circuit once done:
C1: 3 sets. Rest 1 min after set.
15X- BB Front Squat (95/75)
30 sec ea- Side Plank Adductor Hold

C2: 3 sets. Rest 1 min after set.
10X- Bulgarian Lunge (45/35’s) RL=1
30 sec ea- ISO Single Leg Hip Bridge

C3: For time: 16-12-8-4.
Jump Rope (X10)
DB Snatch (55/35) RL=2

Complete strength in any order:
Push Press- Est. a 5RM or 4X10@RPE7
Pause Bench Press- 4X3 Build to RPE10 or 4X10@RPE7
*24 min cap.

Start on any circuit below:
C1: 4X8. Rest 1 min after set.
Landmine Press (45/35) RL=1
Alt. DB Side Arm Raise (15/10’s) RL=1

C2: 4 sets. Rest 1 min after set.
8X- Alt. DB Incline Bench (55/35’s) RL=1
AMRAP- Weighted Push-ups (35/25)

C3: 4 sets. Rest 1 min after set.
DB Tricep Kick-back (15/10) RL=1
AMRAP- Diamond Push-ups

Complete for time: 100X- Pull-ups
*Every 2 min, stop and do 8 Burpees.

Once done, complete 3 Rounds:
10X- BB Core Roll-out (185/165)
15X- BB Lateral Jump-over RL=1
1 Min- KB Farmers Hold (100/70’s)
15 cal- Bike or Row