Complete circuits in any order. Run 800Y before each one.
C1: 3X10. Rest 1 min after set.
Braced DB Bent-over Row (55/35) RL=1
Hang from Rig (1 min)
C2: 3X10. Rest 1 min after set.
BB Inverted Row
Farmers Hold (70/55’s) (1 min)
C3: 3X10. Rest 1 min after set.
TRX High Row
DB Reverse Grip Bicep Curl (25/15’s)

Sumo Deadlift- Est. a 10RM or 4X8@RPE6.
*15 min cap.

Complete 4 Rounds:
5X- Bulgarian Lunge (55/35’s) RL=1
10X- V Sit-up
5X- BB Front Squat (185/155)
10X- Starfish Sit-up RL=1
Run 200Y

Bench Press- Est. a 5RM or 4X10@RPE6.
*15 min cap.

Complete: 4X8 on each. Rest 1 min after set.
C1:
Pull-up
DB Hammer Curl (25/15’s)

C2:
DB Incline Bench (70/45’s)
KB Tricep Skull Crusher (55/35)

C3:
BB OHP (115/75)
MB Plank Side Shuffle RL=1

L.B. Back Squat- 5X2@80% or 4X8@RPE6.
*16 min cap.

AMRAP in 18 Min. Start at 1 rep, climb by 1 rep.
Goblet Reverse Lunge (55/35) RL=1
Burpee 
Sit-up