BB Push Press- Build to 1RM or 5X10@RPE7*15 min cap. Once done, complete 6 Rounds of: 5X- Bench Press (70% or 135/85) 10X- DB Thruster (55/35's) 15X- Wall Ball (20/14) 200X- Jump Rope Run 400Y
Start on circuit 1. Complete others in any order. C1: 4X25. *If you set the plate down, 20X Burpees.Plate Bent-over Row (45/35)Plate Hammer Curl30 sec. each- Plate Suitcase Hold C2: 8-10-12-10-8. Rest 1 min after set.BB Bent-over Row (135/85)TRX High Row C3: 3X10. No...
Sumo Deadlift- 6X5@70% or RPE5*18 min cap. Start on any circuit once done:C1: 4 sets. Rest 1 min after set.5X- Bulgarian Lunge (55/35's)20X- TRX Hamstring Curl C2: 25-20-15. No Rest.Lying Leg RaiseSit-upBicycle RL=130 sec- Iso V-sit
Bench Press- 3X6@70% or RPE5*18 min cap. Partner WOD:800Y- Run Then complete 100 Combined Reps on each. Strict Pull-up or TRX Pull-upGoblet Squat (55/35)DB Bench Press (55/35's)TTB or Leg Raise 800Y- Run
Start on any circuit: C1: 5 sets. Rest 1 min after set.5X- Weighted Pull-up (RPE10)10X- DB Hammer Curl (25/15's) C2: 5X10. Rest 1 min after set.KB Inclined Row (55/35's)Plate Reverse Grip Curl (45/35) C3: 4 Rounds. Rest 1 min after set.100Y- KB Farmers Carry...
Front Squat- Est. a 1RM or 5X8@RPE7*18 min cap. Once done, start on any circuit:C1: 12-10-8-6. Rest 1 min after set.High Bar Back Squat (135/105)KB Goblet Reverse Lunge (55/35) C2: 4 Rounds. 400M- Row or Bike15X- WB Bear Hug Squat (20/14)15X- V Sit-up
