Start and end with 800Y Run.

Then complete circuits in order. 10 Rounds on each:

C1:

5X- Pull-ups

5X- DB Bicep Curl (25/15’s)

C2:

5X- KB Suitcase Row (45/35’s) RL=1

5X- DB Hammer Curl (25/15’s)

C3:

5X- TTB

5X- Plank DB Row (25/15) RL=1

BB Strict OHP- Est. a 5RM or 5X8@RPE7.
*15 min cap.

Start on any circuit:
C1: 12-10-8-6. Rest 1 min after set.
Incline Bench (185/125) (135/75)
Pause Push-up

C2: 12-10-8-6. Rest 1 min after set.
DB Front Arm Raise (25/15’s)
DB Side Arm Raise
DB Strict OHP

C3: 12-10-8-6. Rest 1 min after set.
KB OH Tricep Ext. (55/35)
TRX Skull Crusher

Front Squat- 2X3@70%, 2X2@80%, 2X1@RPE10 or 5X10@RPE6
*18 min cap.

EMOM for 3 Rounds on each. Rest 2 min between.

E1:15 cal- Bike or Row

E2:20X- Burpees Over Bar

E3:20X- Sumo Deadlift (225/175) (185/125)

*Every time you’re caught, add 400Y Run at the end.

Partner WOD for time. Complete in order:
C1: 100X Combined.
LB Back Squat (135/105) (95/65)
*Partner holds V-sit

C2: 75X Combined.
Pull-ups
*Partner holds BB.

C3: 50X.
Sync. Burpees Over Bar

C4: 75X Combined.
Conventional Deadlift
*Partner holds Plank.

C5: 100 cal Combined.
Bike or Row
*Partner Rests.