Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set.

C1: BB Inverted Row
Reclined DB Bicep Curl (25/15’s)

C2: Braced DB Bent-over Row (55/35) RL=1
KB Hammer Curl (55/35)

C3: Declined Leg Raise
Weighted Ceiling Touch (25/15)
Weighted Core Twist RL=1

C4: 4 Rounds.
100Y- Sprint

Sumo Deadlift- 2X2@80%, 2X1@RPE10 or 5X8@RPE6.
*16 min cap.

Complete in order:
Run 800Y
75X- Goblet Squat (70/55)
60X- KB Swing (70/55)
45X- DB Thruster (55/35’s)
30X- BB Suitcase Deadlift (95/75) RL=1
15X- Reverse Lunge to Step-up RL=1
Run 800Y

Build to max load for the complex.
3X- BB Strict OHP
6X- BB Push Press
*14 min cap.

Start on any circuit. Complete 5 sets on each. Rest as needed.
C1:
3X- Pull-ups (RPE10)
6X- KB Inclined Row (55/35’s)
9 cal- Bike or Row

C2:
3X- Bench Press (80% or 135/85)
6X- Alt. Elevated Push-up RL=1
9X- Wall Ball (20/14)

Pause L.B. Back Squat- 5X5 Build to RPE10 or 4X8@RPE6.
*16 min cap.
Start on either circuit:
C1: 4X15. Rest 1 min after set.
Banded Hip Pull Thru
Side Lying Hip Raise RL=1

C2: AMRAP in 10 min:
5X- Burpee Over Box
10X- Stationary Lunge (35/25’s)RL=1
100X- Jump Rope