Start on any circuit. 3 Sets on each. Rest 90 sec after set.
C1:
5X- Bench Press (185/135)
AMRAP- Dropset Bench Press (135/85)
C2:
5X- Inclined Row (70/55’s)
AMRAP- Dropset Inclined Row (45/35’s)
C3:
5X- Inclined Tricep Kick-back (35/25’s)
AMRAP- Dropset Inclined Tricep Kick-back (15/10’s)
C4:
5X- Reclined DB Bicep Curl (35/25’s)
AMRAP- Dropset Reclined DB Bicep Curl (15/10’s)

Front Squat- Est. a 3RM or 4X8@RPE5.
*15 min cap.

EMOM until caught. Start at 2 reps, climb by 2 each round.
Odds: Conventional Deadlift (135/105)
Evens: DB Thruster (55/35’s)  

EC: 3X15. No Rest.
Dragonfly
Ceiling Touch
Starfish Sit-up

Complete: 12-12-10-10-8-8.
Pull-up DB Snatch (55/35) RL=2
TRX Inverted Row 
Bike or Row (cals)
DB Bicep Curl (25/15’s)
Run 200Y
DB Hammer Curl (25/15’s)

BB Strict OHP- 4X5@65% or RPE6. *14 min cap.

Start on any circuit:

C1: 4X8. Rest 60-90 sec after set.
Alt. DB Bench Press (55/35’s) *Bottom Hold
Alt. Plate Side Arm Raise (15/10’s) *Top Hold

C2: 4X8. Rest 60-90 sec after set.
Alt. DB Skull Crusher (25/15’s) *Bottom Hold
Alt. Plate Front Arm Raise (15/10’s) *Top Hold

C3: 3 Rounds. No Rest.
30X- Push-up
30X- Sit-up
150X- Jump Rope