Start on any circuit. AMRAP in 5 min. Rest 2 min between. 8X on each.

C1:
Push-up
Wall Ball (20/14)

C2:
BB Bent-over Row (95/75)
KB Swing (55/35)

C3:
Burpees Over Box
Bike or Row (cals)

C4:
DB Thruster (35/25’s)
Sit-up

H.B. Back Squat- 4X4@60% or 4X12@RPE5. *16 min cap.

Complete: 12-10-8-6.
KB Goblet Squat (55/35)
BB Stiff Leg Deadlift (135/105)
Bike or Row (cals)
Step-up (55/35’s) RL=2
Single Leg Hip Bridge (70/55)
RL=2 Burpee

Start on any circuit:
C1: 4 sets. Rest 90 sec after set.
4X- Neg. Pull-up
8X- Neg. Inclined Row (55/35’s)
8X- Neg. DB Bicep Curl (25/15’s)

C2: 4X8. Rest 90 sec after set.
Single KB Suitcase Row (55/35) RL=1
DB Hammer Curl (25/15’s) *Hold one at 90
TRX Reverse Fly

C3: 4 rounds. 
Run 400Y
15X- DB Plank Row (25/15) RL=1
15X- Hand weighted Bird-dog (10/5) RL=1

BB Strict OHP- Est. a 5RM or 4X10@RPE6.
*14 min cap.

Complete: 15-12-9-6.
Bench Press (185/125)
DB Tricep OH Ext. (25/15’s)
Alt. Elevated Push-up RL=1
DB Push Press (55/35’s)
Run 200Y