Complete on each: 8X3@65% or 5X8@RPE6.
Sumo Deadlift
Bench Press *26 min cap.

Complete 3 Rounds:
10X- KB Front Rack Lunge (35/25’s) RL=2
10X- BB Floor Chest Press (185/135)
20X- Jump Squat
20X- Hand Release Push-up
400M- Bike or Row

Start on any circuit. Complete 4 sets on each. Rest 60-90 sec after set.

C1:
5X- Neg. Pull-up
10X- DB Lat Pull-over (35/25’s)

C2:
5X- Braced DB Bent-over Row (70/55) RL=1
10X- Landmine Lateral High Row (35/25) RL=1

C3:
5X- DB Hammer Curl (35/25’s)
10X- TRX Bicep Curl

C4:
10X- Inclined Y (10/5’s)
10X- Inclined A

Complete in order:

Run 800Y, then:
C1: 3 Rounds:
10X- TTB
15X- KB Swing (70/55)

Run 600Y, then:
C2: 3 Rounds:
10X- V Sit-up
15X- Wall Ball (20/14)

Run 400Y, then:
C3: 3 Rounds:
10X- BB Core Roll-out
15X- BB Lateral Jump-over RL=1

BB Push Press- Est. a 1RM or 4X10@RPE6. *14 min cap.

Complete 4 sets on each. Rest 1 min after set.

C1:
8X- H.B. Back Squat (225/175)
1 Min- Wall Sit

C2:
8X- DB Incline Bench
1 Min- Plank Shoulder Tap

C3: For time:
8 cal- Bike or Row
8X- Burpee