Tempo Bench Press- 4X8@RPE10.
*16 min cap.

Start on any circuit once done:
C1: 4 sets. Rest 90 sec after set.
5X- Pull-up (RPE10)
10X- DB Bicep Curl (25/15’s)
15X- T.B. Reverse Fly

C2: 4 sets. Rest 90 sec after set.
5X- DB Incline Bench (70/45’s)
10X- TRX Skull Crusher
15X- Plate Truck Driver (35/25) RL=1

Sumo Deadlift- Est. a 3RM or 5X10@RPE6.
*15 min cap.

Start on any circuit once done. Complete 4 sets on each. Rest 1 min.

C1:
8X- DB Front Squat (55/35’s)
45 sec- ISO Squat Hold

C2:
8X- Bulgarian Lunge (55/35’s) RL=1
45 sec- Wall Sit Banded Clamshell

C3: 4X8. No rest.
Bike or Row (cals)
Burpee

Partner WOD for time. Complete in order. Reps are combined.
C1:
150X- Push-ups
*Partner holds V-sit

C2:
150X- KB Goblet Squat
*Partner holds Plate OH (45/35)

C3:
100X- Sit-ups
*Partner holds Plank

C4: 
100X- DB Snatch (35/25) RL=2
*Partner rests.

Front Squat- Est. a 5RM or 4X10@RPE6.
*16 min cap.

AMRAP for 5 min on each. Rest 3 min between.
E1: Step-up (35/25’s)
E2: BB Thruster (95/75)
E3: Sprint 100Y