BB Push Press- Est. a 5RM or 4X8@RPE7.

*15 min cap.

Complete: 20-16-12-8.

BB Incline Bench Press (165/95)

Push-up (floor to lockout)

DB OH Tricep Extension (55/35)

Run 200Y

Sumo Deadlift- Est. a 10RM or 4X8@RPE7.

*15 min cap.

Complete 4 sets on each. Rest 90 sec after set.

C1:

5X- Pull-up

10X- DB Plank Row RL=1

C2:

10X- Inclined Hamstring Curl (35/25)

10X- Pause MB Hip Extension RL=1

EC: For time:

50X- Alt. DB Snatch (55/35) RL=2

AMRAP in 25 Min. Start at 2 reps, add 2 reps each round.

DB Incline Bench Press (55/35’s)

Wall Ball (20/14)

Push-up

Split Leg Lunge Jump RL=1

DB OHP (35/25’s)

Bike or Row (cals)

Complete 40 Reps on each:

Pause Banded One Arm Lat Pull-down RL=1

Pause BB Lateral Landmine Row (35/25) RL=1

Pause Inclined Preacher Curl (25/15’s)

Pause TRX Low Row

*After each do:

8X- KB Swing (70/55)

8X- Burpee

8 cal- Bike or Row