Complete in any order/rep scheme:
75X- Pull-up
75X- DB Bench Press (55/35’s)
50X- DB Bicep Curl (25/15’s)
50X- DB Tricep Skull Crusher (25/15’s)
50X- DB Hammer Curl (25/15’s)
50X- DB OH Tricep Ext. (25/15’s)
*Every 4 min, stop and do 5 Burpees.

Complete strength in any order. 3X10@50% or RPE5 on both.
Sumo Deadlift
L.B. Back Squat
*22 min cap.

Complete 3 Rounds:
10X- BB Stiff Leg Deadlift (115/95)
10X- DB Inclined Hamsting Curl (35/25)
15X- Jump Squat
15X- Split Leg Lunge Jump RL=1
20X- Crunches
20X- Bicycle RL=1

Pause Bench Press- 3X8@60% or RPE5.
*15 min cap.

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

C2:
5X- DB Incline Bench (70/45’s)
10X- TRX Skull Crusher

C3:
15X- TB Reverse Fly
15X- Plate Truck Driver (45/35) RL=1

Complete for time: 21-15-9 on each. Rest 2 min after circuit.
C1: 
Wall Ball (20/14) 
WB Core Twist RL=1

C2:
Conventional Deadlift (135/105)
Burpee Over Bar

C3:
TTB 
DB Snatch (55/35) RL=2

C4:
Bike or Row (cals)
V Sit-up