Complete 8 Rounds:
5X- BB Strict OHP (135/95)
Run 200Y
5X- DB Bench Press (70/45’s)
10X- Bike or Row (cals)
10X- DB Skull Crusher (25/15’s)
10X- Wall Ball (20/14)

Sumo Deadlift- 5X3@75% or 5X10@RPE5.
*16 min cap.

Complete 4X8 on each. Rest 1 min after set.
C1: 
Braced DB Bent-over Row (55/35) RL=1
Alt. DB Hammer Curl (25/15’s) RL=1

C2: 
BB Stiff Leg Deadlift (185/135)
Dual KB Deficit Sumo Squat (55/45’s)

C3: No rest.
TTB Pause
Bicycle RL=1

Bench Press- Est. a 3RM or 4X12@RPE6.
*16 min cap.

Start on any circuit once done:
C1: 4 sets. Rest 1 min after set.
8X- Neg. DB Incline Bench (55/35’s)
AMRAP- KB OH Tricep Ext (55/35)

C2: 4 sets. Rest 1 min after set.
8X- Landmine Press (45/35)
AMRAP- DB Side Arm Raise (25/15’s)

C3: For time: 15-12-9-6.
Jump Rope (X10)
Burpees

“Murph”

For time:
1 Mile Run
100X- Pull-ups
200X- Push-ups
300X- Squats
1 Mile Run
*You can partition reps, and scale as needed.