Start on any circuit:
C1: 5X5. Rest 60-90 sec after set.
Pause Chin-up
DB Bicep Curl (35/25’s)
C2: 5X5. Rest 60-90 sec after set.
Pause DB Inclined Row (70/55’s)
KB Hammer Curl (70/45)

C3: 4X10. No rest.
Bike or Row (cal)
DB Plank Row (35/25) RL=1
DB Core Twist (35/25) RL=1

AMRAP in 20 min:
8 cal- Bike or Row
8X- Alt. DB Snatch (55/35) RL=2
8X- Burpees Over Box
8X- TTB

Once done: Run 1 mile

Est. heaviest load on the BB complex.
5X- Push Press
3X- Strict OHP
*14 min cap.

Complete 3 Rounds:
20Y- KB OH Walk (55/35’s)
20X- Push-up
20X- KB Goblet Squat (55/35)
20Y- KB OH Walk (55/35’s)
20X- Push-up
20X- KB Goblet Squat (55/35)
Run 200Y

Pause Sumo Deadlift- 6X3@75% or 4X8@RPE5.
*16 min cap. 2 sec pause at knee.

Complete 8 Rounds:
6X- Pull-ups
6X- KB Swing (70/55)
6X- BB Bent-over Row (135/105)
6X- Goblet Reverse Lunge (70/55) RL=2
6 cal- Bike or Row