Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Chin-up
10X- TRX High Row
10X- DB Bicep Curl (25/15’s)

C2: 4X10. Rest 1 min after set.
Inclined Y’s (10/5’s)
Inclined Reverse Fly (10/5’s)
Inclined A’s (10/5’s)

C3: 4 sets. Rest if needed.
10X- BB Core Roll-out
1 Min- ISO Superman
10 cal- Bike or Row

BB Front Squat- 5X4@60% or 4X8@RPE6.
*14 min cap.

Complete 4 Rounds:
8X- Bench Press (185/125)
12X- V Sit-up
1 Min- Wall Sit w/ KB (35/25)
12X- Starfish Sit-up RL=1
8X- DB Thruster (55/35’s)
12 cal- Bike or Row

Sumo Deadlift- Est. a 1RM or 5X8@RPE6. *16 min cap.

Start on any circuit. Complete: 5X8. Rest 1 min after set.
C1:
BB Reverse Grip Bent-over Row (135/105)
DB Hammer Curl (35/25’s)

C2:
Platform Reverse Lunge (70/55’s) RL=2
Inclined Hamstring Curl (35/25)

C3: For time: 21-15-9.
Conventional Deadlift (135/105)
Burpee Over Bar

Complete 12 Rounds. 6 Reps on each.
Sumo Deadlift (185/155)
Burpees Over Bar
Single Leg Hip Thrust (55/35) RL=1
Bike or Row (cals)
Stationary Lunge (55/35’s) RL=1
TTB or Hanging Knee Raise