Front Squat- Est. a 1RM or 4X10@RPE6.
*16 min cap.

Start on any circuit:
C1: 3 sets. Rest 90 sec after set.
8X- Stationary Lunge (55/35’s) RL=1
1 Min- Wall Sit

C2: 3 sets. Rest 90 sec after set.
8X- Bulgarian Lunge (55/35’s) RL=1
1 Min- ISO Single Leg Hip Bridge

C3: 3X10. No rest.
Weighted Hanging Reverse Crunch (35/25)
Weighted Core Twist RL=1
Bike or Row (cals)

Complete 7 Rounds:
4X- Sumo Deadlift (275/245)
4X- DB Bench Press (70/45’s)
4X- Chin-up
4X- Alt DB Snatch (55/35) RL=1
400Y- Run

Partner WOD for time in order:
100X- Conventional Deadlift (95/75)
100X- BB Front Squat (95/75)
100X- Pull-up
100X- Push-up (floor to lockout)
100X- Burpees Over Bar

*Tag in/out as often as needed. Reps are combined.

Bench Press- 3X10@50% & 1XAMRAP@50% or 4X10@RPE6.
*15 min cap.

Complete 4 Rounds:
20X- BB Floor Chest Press (135/105)
20X- DB Strict OHP (35/25’s)
20X- KB Skull Crusher (45/35)
Run 400Y