AMRAP in 5 min on each. Rest 2 min between.

C1: 5X on each.

Step-up RL=1

Push-up

Sit-up

C2: 5X on each.

Conventional Deadlift (135/105)

Burpee Over Bar

BB Core Roll-out

C3: 5X on each.

DB Snatch (55/35) RL=1

Bike or Row

Starfish Sit-up RL=1

Complete 6 Rounds. 8 Reps on each:

Chin-up

BB Hip Thrust (225/175)

Bike or Row (cals)

Neg. DB Bicep Curl (25/15’s)

Pause MB Hip Abduction

Run 200Y

Pause Front Squat- 4X5@60% or RPE6.

*15 min cap. 3 sec pause.

Complete 4 Rounds. 8 Reps on each:

Bench Press (70% or 135/75)

Stationary Lunge (55/35) RL=1

KB OH Tricep Extension (55/35)

DB Thruster (55/35’s)

Complete 4X15 on each. Rest 1 min after set.

C1:

Braced DB Bent-over Row (55/35)

DB Hammer Curl (25/15’s)

C2:

BB Stiff Leg Deadlift (115/85)

MB Squatted Side Step RL=1

C3: No rest.

Run 200Y

TTB

KB Swing (55/35)