Bench Press- Est. a 10RM *16 min cap.

Start on either circuit. Complete 4X10 on both. Rest 1 min after set.
C1:
DB Side Arm Raise (25/15’s)
DB Front Arm Raise
DB OHP

C2:
BB Floor Chest Press (185/155)
DB Incline Bench Press (55/35’s)
Run 200Y w/ WB (20/14)

Start on any circuit. Complete 4 sets. Rest 90 sec after set.
C1: 
8X- BB Reverse Grip Bent-over Row (135/105)
12X- DB Hammer Curl (25/15’s)

C2:
8X- DB Lat Pull-over (70/55)
12X- Plate Bent-over Reverse Fly (15/10’s)

C3: 
8X- BB Reverse Grip Curl (45/35)
12X- TRX Y’s

C4: For time:
100X- Burpee

Sumo Deadlift- 5X5@60% or RPE5. *15 min cap.
Start on any circuit. Complete 3 sets on each. Rest 90 sec after set.
C1:
5X- Bench Press (80% or 165/85)
10X- KB OH Tricep Ext. (55/35)
C2:
5X- Stationary Lunge (55/35’s) RL=1
45 sec- ISO Lunge Hold RL=1
C3: For time:
5X- DB Thruster (55/35’s)
10X- Push-ups (Floor to lockout)

Pause L.B. Back Squat- 5X3 Build to RPE10 or 4X8@RPE6.
*16 min cap.

Start on any circuit. Complete 3 sets on each. Rest 90 sec after set.
C1: 
5X- Pause Pull-up
10X- Neg. Reclined DB Bicep Curl (25/15’s)

C2:
10X- Posterior Banded BB Stiff Leg Deadlift (135/105)
20X- Skier Lunge Jump RL=1

C3: For time.
20X- KB Swing (55/35)
Run 200Y