H.B. Back Squat- Est. a 3RM or 5X8@RPE5.
*15 min cap.

Complete: 9-12-15-12-9.
BB Floor Chest Press (185/135)
DB Incline Bench Press (55/35’s)
KB OH Tricep Ext. (55/35)
Run 200Y w/ WB (20/14)

Conventional Deadlift- 5X2 Build to RPE10 or 4X8@RPE6. *15 min cap.

Complete 10 Rounds:
6X- Pull-up
6X- KB Swings (70/55)
6X- DB Bicep Curl (25/15’s)
6X- Goblet Reverse Lunge (55/35) RL=2
6 cal- Bike or Row

H.B. Back Squat- 100X@60% or 135/105
*Every time you rack, complete the following:
10X- Wall Ball (20/14)
10X- Burpees
10X- KB Swing (55/35)
Run 200Y

Complete circuits in order. Rest as needed.
C1: 75X on each.
DB Bench Press (70/45’s)
BB Bent-over Row (135/105)

C2: 75X on each.
DB Incline Bench (55/35’s)
Pull-up

C3: 50X on each.
DB Tricep Skull Crusher (35/25’s)
DB Hammer Curl (35/25’s)

C4: 50X on each.
Seated DB Side Arm Raise (15/10’s)
Seated DB Bent-over Reverse Fly