Start on any circuit. Complete 4 sets on C1&C2. Rest 60-90 sec after set.
C1:
8X- Alt. DB Inclined Row (55/35’s) RL=1
12X- DB Bent-over Reverse Fly (15/10’s)
C2:
8X- TRX Bicep Curl
12X- Plate Overhand Curl (45/35)

C3: AMRAP in 15 min:
15X- Conventional Deadlift (135/105)
10X- BB Core Roll-out
5X- Burpee Over Bar

Pause Bench Press- 4X8@60% or RPE5. *16 min cap.

Start on any circuit. Complete 3 sets on each. Rest 90 sec after set.
C1: 
15X- DB OH Tricep Ext. (25/15’s)
15X- Inclined DB Tricep Kick-backs (25/15’s)

C2:
10X- DB Floor Chest Press (70/45’s)
10X- Alt. Elevated Push-up RL=1

C3: For time.
15X- KB Thruster (45/35’s)
30X- TRX Mountain Climber RL=1

Conventional Deadlift- 6X2@80% or 4X10@RPE6. *16 min cap.

Complete 4 Rounds:
Run 400Y
6X- BB Reverse Lunge (135/105) RL=1
6X- Step-up (55/35’s) RL=1
10X- Starfish Sit-up RL=1
10X- Pause Crunch

BB Strict OHP- Est. a 5RM or 4X8@RPE6.
*12 min cap.

Start on any circuit:
C1: 75X on each.
Pull-ups
DB Incline Bench (70/45’s)

C2: 60X on each.
DB Bench Press (70/45’s)
BB Bent-over Row (135/105)

C3: 45X on each.
DB Bicep Curl (25/15’s)
DB Tricep Skull Crusher (25/15’s)

*Every 3 min, stop and do 5 Burpees.