L.B. Back Squat- Est. a 1RM or 5X10@RPE5.
*16 min cap.
Complete 4 Rounds:
15X- Bench Press (50% or 105/65)
10X- Wall Ball (20/14)
15X- DB Floor Chest Press (70/45’s)
10X- Wall Ball
15X- KB OH Tricep Ext. (55/35)

Complete in order for time:
C1: 5 Rounds.
10X- Wall Ball (20/14)
15X- WB Core Twist RL=1
C2: 4 Rounds.
10X- Pull-ups
15X- Burpees
C3: 3 Rounds.
10 cal- Bike or Row
15X- KB Swing (55/35)

Complete 3 Rounds:
25X- DB Floor Chest Press (55/35’s)
25X- Sit-ups
Run 100Y
25X- Squats
Run 100Y
25X- Squats
Run 100Y
25X- Squats
Run 100Y
25X- Squats
Run 400Y

Start on any circuit. Complete: 6-9-12-9-6. Rest 1 min after set.
C1:
Chin-up
DB Reverse Fly (25/15’s)
Plate Overhand Curl (45/35)

C2:
DB Inclined Row (55/35’s)
TRX Reverse Fly
Plate Hammer Curl (45/35)

C3: 3 Rounds. No rest.
45 sec- ISO. Superman
45 sec- Side Plank RL=1
400M- Bike or Row