Complete strength in any order: 
Bench Press- 4X2@85% or 4X10@RPE6.
Neg. Incline Bench- 4X10@RPE10.
Seated DB Strict OHP- 4X10@RPE10.
*26 min cap.

Once done, complete for time: 20-16-12-8.
Burpees
Wall Ball (20/14)
Hand Release Push-up

Complete: 8-10-12-10-8 on each. Rest 30-60 sec after set.
E1: KB Inclined Row (55/35’s)
E2: BB Reverse Grip Bent-over Row (135/105)
E3: TRX High Row
E4: Neg. DB Bicep Curl (25/15’s)
E5: Neg. DB Reverse Grip Bicep Curl (25/15’s)

Extra Credit:
100X- Crunches
100X- Supermans
100X- Oblique Crunch RL=2

Pause BB Front Squat- 5X3 Build to RPE10 or 4X8@RPE5.
*16 min cap.

Start on any circuit below:
C1: 4 sets. Rest 1 min after set.
5X- Bench Press (65% or 135/75)
20X- DB OH Tricep Ext. (25/15’s)

C2: 4 sets. Rest 1 min after set.
5X- Weighted Stationary Lunge (55/35’s) RL=1
20X- Jump Squat

C3: For time: 21-15-9.
Run 400Y
DB Thruster (55/35’s)

Sumo Deadlift- 4X2@80% or 4X10@RPE6.
*15 min cap.

Complete 4 Rounds:
100Y- Single KB Farmers Walk (70/55)
15X- KB Swings
100Y- Single KB Farmers Walk (70/55)
15 cal- Bike or Row
10X- Chin-up
15X- BB Hip Thrust (185/165)