Complete in order for time:
50X- Wall Ball (20/14)
40X- Hand Release Push-up
30X- DB Thruster (35/25’s)
20X- Strict Pull-ups
10X- Burpees Over Box
20X- Strict Pull-ups
30X- DB Thruster (35/25’s)
40X- Hand Release Push-up
50X- Wall Ball (20/14)

Pause Sumo Deadlift- 3X5@60% or RPE5.
*15 min cap. 

Complete: 6-9-12-9-6. 
DB Front Squat (55/35’s) 
Pause BB Inclined Row (135/105)
DB Snatch (55/35) RL=1
TRX Hamstring Curl
DB Bent-over Reverse Fly (25/15’s)
Bike or Row (cals)

Bench Press- 5X8@65% or RPE5.
*16 min cap.

Start on any circuit. Complete 4X10 on each. Rest 90 sec after set.
C1:
TB Tricep Extension
Diamond Push-up

C2:
Floor Seated DB OHP (35/25’s)
BB Landmine Press (45/35) RL=1

C3:
DB Incline Bench (55/35’s)
One Arm Elevated Push-up RL=1

AMRAP in 5 min on each. Rest 2 min between.
C1:
6 cal- Bike or Row 
10X- Sit-up

C2:
6X- Burpees Over Bar
10X- BB Core Roll-out

C3:
60X- Jump Rope
10X- Bicycle RL=1

C4:
Run 200Y
10X- TTB