Start on any circuit. Complete: 9-12-15-12-9. Rest 60-90 sec after set.
C1:
L.B. Back Squat (135/105)
Sprinter Lunge RL=1
C2:
Sumo Deadlift (135/105)
Skier Lunge Jump RL=1
C3: For time.
Wall Ball (20/14)
Bike or Row (cals)
EC: 3X10. Pause reps.
Bird-dog RL=1
Superman

Tempo Bench Press- 5X5@65% or RPE5. *16 min cap. 3-3-1 tempo.

Start on any circuit. Complete: 12-10-8-6. Rest 1 min after set.
C1:
Inclined DB Tricep Kick-back (25/15’s)
DB O.H. Tricep Ext.
C2:
Neg. Inclined Bench Press (135/95)
Pause Push-up
C3:
BB Landmine Press (45/35) RL=1
Plate Truck Driver (45/35) RL=1

Start on any circuit. Complete: 5X8 on each. Rest 1 min after set.
C1:
Reclined Neg. DB Bicep Curl (25/15’s)
KB Hammer Curl (55/35)
C2:
Pull-up
1 Min- Farmers Hold (70/55’s)
C3:
Declined Leg Raise
TRX Sawing Plank
C4: No Rest.
100X- Jump Rope
20X- Split Leg Lunge Jump RL=1

Pause L.B. Back Squat- 6X3@70% or 4X8@RPE8.
*16 min cap. 2 sec pause.

Complete 4 Rounds:
10X- Bench Press (185/125)
5X- Step-up (55/35’s) RL=1
10X- DB Floor Chest Press (55/35’s)
5X- Single KB Front Squat (55/35) RL=1
10 cal- Bike or Row