Start on any circuit:
C1: 4X10. Rest 1 min after set.
TB Single Arm Lat Pull-down RL=1
KB Suitcase Row (55/35) RL=1

C2: 4X10. Rest 1 min after set.
Dual DB Lat Pull-over (35/25’s)
TRX Single Arm Low Row RL=1

C3: 4 Rounds. Rest if needed.
45 sec- Farmers Hold (70/55’s)
45 sec- Hang From Rig 
400M- Bike or Row 

L.B. Back Squat- Est. a 5RM or 4X10@RPE6.
*16 min cap.

AMRAP in 18 min:
3X- Conventional Deadlift (75% or 135/105)
6X- Burpee Over Bar
9X- KB Goblet Squat (70/55)
12X- DB Snatch (55/35) RL=2

BB Push Press- Est. a 5RM or 4X10@RPE6.
*15 min cap.

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set.
C1:
Neg. DB Bench Press (55/35’s)
Neg. TB Tricep Ext.

C2:
Neg. BB Bent-over Row (135/105)
Neg. DB Bicep Curl (25/15’s)

C3:
TRX Sawing Plank
TRX Pike
Bike or Row (cals)

Complete for time in order:
C1: 10 Rounds.
5X- Step-up RL=1
5X- DB Bench Press (55/35’s)

C2: 8 Rounds.
5X- Wall Ball (20/14)
5X- Hand Release Push-up

C3: 6 Rounds.
5X- DB Thruster (55/35’s)
5X- Burpees