Pause Bench Press- 5X1 Build to RPE10 or 4X8@RPE6.
*15 min cap.

Start on any circuit. Complete 3 sets on each. Rest 90 sec after set.
C1:
6X- Neg. DB Incline Bench (70/45’s)
AMRAP- Hand Release Push-up

C2:
6X- Neg. DB Skull Crusher (35/25’s)
AMRAP- Diamond Push-up

C3:
6X- Neg. Plate Side Arm Raise (25/15’s)
AMRAP- BB Strict OHP (95/65)

Start on any circuit. Complete 4 sets on each. Rest 1 min after set.
C1:
5X- BB Inclined Row (135/105)
10X- DB Bent-over Reverse Fly (15/10’s)
10X- TRX Bicep Curl

C2:
5X- Chin-up
10X- DB Lat Pull-over (35/25’s)
10X- Plate Overhand Curl (45/35)

C3: For time:
10 cal- Bike or Row 
10X- DB Plank Row (35/25) RL=1
10X- DB Core Twist RL=1

L.B. Back Squat- Est. a 3RM or 4X8@RPE6.
*16 min cap.

Complete 6 Rounds:
4X- BB Reverse Lunge (135/105) RL=1
8X- Pause Bicycle RL=1
4X- Single Leg Stand-up (35/25) RL=1
8X- Pause Crunch
Run 200Y

Complete in order:
50X- Pull-ups
50X- Push-ups
50X- BB Bent-over Row (135/105)
50X- Push-ups
50X- Seated Neg. DB Bicep Curl (25/15’s)
50X- Push-ups
50X- Seated DB Hammer Curl (25/15’s)
50X- Push-ups