Complete: 6-9-12-12-9-6
Conventional Deadlift (135/105)
Pull-up
Bike or Row (cals)
DB Front Squat (35/25’s)
DB Inclined High Row (35/25’s)
Run 200Y

Bench Press- 100X@60% or 135/85. *Complete in as few sets as possible. Every time you rack, complete: 15X- Push-up (floor to lockout)
15X- DB OHP (35/25’s)
15X- DB OH Tricep Ext. (25/15’s)
15X- Burpee

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set.

C1: BB Inverted Row
Reclined DB Bicep Curl (25/15’s)

C2: Braced DB Bent-over Row (55/35) RL=1
KB Hammer Curl (55/35)

C3: Declined Leg Raise
Weighted Ceiling Touch (25/15)
Weighted Core Twist RL=1

C4: 4 Rounds.
100Y- Sprint

Sumo Deadlift- 2X2@80%, 2X1@RPE10 or 5X8@RPE6.
*16 min cap.

Complete in order:
Run 800Y
75X- Goblet Squat (70/55)
60X- KB Swing (70/55)
45X- DB Thruster (55/35’s)
30X- BB Suitcase Deadlift (95/75) RL=1
15X- Reverse Lunge to Step-up RL=1
Run 800Y