Complete in any order for time:

50X- Pull-ups

100X- Push-ups (floor to lockout)

150X- Squat

*Every 4 min, stop and run 200Y.

**Scale to Bike or Row (10 cal)

H.B. Back Squat- 4X8@60% or RPE6.

*15 min cap.

Complete 40 Reps on each:

Pause BB Inverted Row

Pause Bulgarian Lunge RL=1

Pause DB Bent-over Reverse Fly (20/15’s)

Pause MB Hip Extension RL=1

BB Strict OHP- Est. a 5RM or 4X12@RPE7.

*15 min cap.

Complete 40 Reps on each:

BB Incline Bench Press (165/95)

DB Floor Chest Press (70/45’s)

DB Tricep Kick-back (25/20) RL=1

Diamond Push-up

*After each, 15 cal- Bike or Row

Buy in/out with 800Y Run.

Then complete 4 Rounds:

10X- Kneeling Plate Core Twist RL=1

10X- One Arm DB Thruster (35/25) RL=1

10X- Sit-up

10X- KB Swing (55/35)

10X- Decline Leg Raise