Start on any circuit:
C1: 4 sets. Rest 60-90 sec after set.
4X- Chin-up
8X- Inclined DB High Row (35/25’s)
8X- DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 1 min after set.
10X- Single Leg DB Hip Thrust (55/35) RL=1
10X- MB Hip Ext. RL=1
1 Min- MB Wall Sit Clamshell

C3: 4 Rounds for time:
8X- BB Core Roll-out
8X- DB Plank Row (35/25) RL=1
8cal- Bike or Row

Pause Bench Press- 5X2 Build to RPE10 or 4X8@RPE6.
*16 min cap.

Start on either circuit:
C1: 5X10. Rest 60-90 sec after set.
DB Incline Bench (70/45’s)
TRX Skull Crusher
DB Tricep Kick-back (25/15) RL=1

C2: 4X10. Rest if needed.
Plate OH Sit-up (35/25)
Plate Reverse Crunch
Plate Core Twist RL=1

EC: For time:
50X- Burpees

L.B. Back Squat- 5X3@65% or 4X10@RPE5.
*15 min cap.

Complete: 6-8-10-8-6.
Conventional Deadlift (60% or 135/105)
Bulgarian Lunge (55/35’s) RL=1
TRX Alt. Hamstring Curl RL=1
Run (200Y-400Y-800Y-400Y-200Y)

BB Strict OHP- Est. a 10RM or 4X12@RPE5.
*14 min cap.

Complete 10 Rounds:
5X- Pull-up
10X- Wall Ball (20/14)
5X- DB Bench Press (70/45’s)
10X- Wall Ball (20/14)
5X- BB Bent-over Row (135/105)