Weighted Pull-up: 10X5@RPE10
*15 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
80Y- Single Farmers Carry (70/55)
8X- Single Arm TRX Row RL=1

C2: 4X8. Rest 1 min after set.
Alt. DB Bicep Curl (25/15’s) RL=1 (Hold at 90)
Plate Bent-over Reverse Fly (15/10’s)

C3: 4X8. No Rest.
Bike or Row (cals)
DB Snatch (55/35) RL=1

H.B. Back Squat- 4X5@75% or 4X10@RPE6.
*16 min cap.

Complete: 20-18-16-14-12-10.
Weighted Lunge (45/35) RL=2
Weighted Push-up (45/35) (Floor to lockout)
Weighted Sit-up (45/35)
Weighted Squat (45/35)

BB Push Press- Est. a 10RM or 5X8@RPE6
*15 min cap.

Start on any circuit:
C1: 20-16-12-8. Rest 90 sec after set.
Incline Bench Press (RPE10)
KB Skull Crusher (55/35)
Plate Truck Driver (35/25)

C2: 20-16-12-8. Rest 90 sec after set.
DB Floor Chest Press (RPE10)
Seated DB OHP (35/25’s)
DB OH Tricep Ext. (35/25)

C3: 4 Rounds. No rest.
Run 200Y w/ WB (20/14)
20X- Push-ups

H.B. Back Squat- 3X8@55-65% or RPE7.
*16 min cap.

Complete 4 Rounds:
45 sec- ISO Goblet Squat Hold (45/35)
10X- Single Leg Stand-up (35/25) RL=1
20X- TRX Mountain Climber RL=1
30X- Jump Squat

EC: Run 1 mile