Push Press- Est. a 1RM or 4X8@RPE6.
*14 min cap.

Start on either circuit:
C1: 4 sets. Rest 90 sec after set.
5X- Alt. DB Bench Press (70/45’s) RL=1
10X- DB OH Tricep Ext (25/15’s)
20X- Push-up

C2: 4X10 for time:
Wall Ball (20/14)
WB Core Twist RL=1
Bike or Row (cals)

Conventional Deadlift- Est. a 1RM or 4X8@RPE7.
*16 min cap.

Complete 4 Rounds:
8X- BB Reverse Lunge (135/115) RL=1
8X- Step-up (55/35’s) RL=1
8X- Goblet Side Lunge (35/25) RL=1
Run 400Y

Complete in order for time:
C1: 5 Rounds.
20X- KB Swing (55/35)
10X- BB Bent-over Row (115/85)

C2: 4 Rounds.
20X- DB Snatch (35/25) RL=2
10X- Burpee Over Bar 

C3: 3 Rounds.
20X- Sit-up
10 cal- Bike or Row

Bench Press- 3X3@60% & 1XAMRAP or 4X10@RPE6.
*16 min cap.

Complete 4 Rounds:
5X- Neg. DB Incline Bench (70/45’s)
10 cal- Bike or Row
15X- TRX Push-up
10X- Burpees
15X- OH Tricep Ext. (55/35)