Sumo Deadlift- Est. a 10RM or 5X10@RPE6.
*16 min cap.

Complete: 16-14-12-10.
Reverse Lunge (95/75) RL=1
Inclined Row (55/35’s)
Run 200Y
KB Swing (70/55)
TRX High Row
Run 200Y

BB Strict OHP- 5X5 Build to RPE10. *14 min cap.

Start on any circuit once done:
C1: 3 Rounds. Rest 90 sec after set.
5X- Bench Press (185/115)
AMRAP- Dropset Bench Press (135/85)

C2: 3 Rounds. Rest 90 sec after set.
5X- Inclined DB Tricep Kick-back (35/25’s)
AMRAP- Dropset DB Tricep Kick-back (15/10’s)

C3: 5 Rounds for time:
8 cal- Bike or Row
8X- DB Push Press (55/35’s)

Pause Front Squat- 4X6@60% or RPE4.
*16 min cap. 2 sec pause.

Complete 3 Rounds:
100Y- Walking Lunge 
100Y- Run
10X- TRX Pike
10X- Starfish Sit-up RL=1
1 Min- ISO V-sit

Complete circuits in order:
C1:
75X- Strict Pull-up
75X- DB Bench Press (70/45’s)

C2:
60X- DB Incline Bench Press (55/35’s)
60X- BB Bent-over Row (135/105)

C3:
45X- DB Skull Crusher (35/25’s)
45X- KB Hammer Curl (55/35)
*Every 4 min, stop and do 10 Burpees.