BB Strict OHP- Est. a 1RM or 4X10@RPE7.
*14 min cap.

Complete 4 Rounds:
4X- KB Front Rack Walk (55/35’s)
10X- Bench Press (165/115)
10X- DB OH Tricep Ext. (55/35)
10X- Plate OH Sit-up (35/25)
10 cal- Bike or Row

Front Squat- Est. a 1RM or 4X10@RPE7.
*16 min cap.

Complete in order:
Run 800Y
50X- H.B. Back Squat (185/155)
50X- Conventional Deadlift (225/175)
50X- Stationary Lunge RL=1
50X- Side Lying Hip Raise RL=1
Run 800Y

H.B. Back Squat- 5X5@60% or RPE5. *15 min cap.

Start on either circuit. Complete 4 sets on each.
C1: Rest 90 sec after set.
5X- Neg. Step-down (35/25) RL=1
10X- Single Leg Deadlift (35/25) RL=1
15X- DB Thruster (55/35’s)

C2: No Rest.
10X- TRX Sawing Plank
10X- DB Sit-up (35/25)
10X- DB Core Twist (35/25) RL=1

Bench Press- 5X3 Build to RPE10 or 5X8@RPE6. *16 min cap.

Complete 4 Rounds:
15X- DB Incline Bench (55/35’s)
10X- TRX Skull Crusher
15X- Kneeling DB OHP (35/25) RL=1
10X- DB Tricep Kick-back (25/15) RL=1
15X- Wall Ball (20/14)