Bench Press- 60X@65% or (115/65)
*15 min. Complete in as few sets as possible.

Once done, complete 4 Rounds:
20X- Plate Bear Hug Squat (45/35)
20X- Weighted Push-up (45/35)
80Y- DB OH Walk (35/25’s)
200Y- Run w/ WB (20/14)

Start on any circuit. Complete: 8-10-12-10-8 on each. Rest 1 min after set.

C1: 
BB Good Morning (135/105)
Pause Banded Hip Pull Thru

C2:
DB Lat Pull-over (70/45)
Neg. DB Hammer Curl (35/25’s)

C3: No rest.
BB Suitcase DL (95/75) RL=1
BB Core Roll-out
Run 400Y

BB Push Press- 4X6@60% or RPE5.
*14 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
10X- BB Close Grip Bench (135/85)
15X- T.B. Tricep Ext.

C2: 4 sets. Rest 1 min after set.
10X- Pause Seated KB Quad Ext. (35/25’s)
15X- Banded Hip Adduction RL=1

C3: 4 sets. Rest if needed.
20X- Crunches
20X- Reverse Crunch
30 sec- Hollow Hold

Front Squat- Est. a 10RM or 4X10@RPE5.
*15 min cap.

Start on any movement. EMOM for 4 min on each. Rest 2 min between.
E1: 15 cal- Bike or Row
E2: 30X- Sit-ups E3:
15X- Burpees Over Bar

*If you get caught, Run 400Y at the end for each time.