EMOM until caught. Start at 1 rep, climb by 1 rep each round.
DB Front Squat (55/35’s)

Once done, start on either circuit: 4X15 on each. Rest 1 min after set.
C1:
DB Inclined Hamstring Curl (35/25)
BB Stiff Leg Deadlift (135/105)

C2:
Side Lying Hip Raise RL=1
30 sec- ISO Weighted Single Leg Hip Bridge (35/25)

BB Push Press- Est. a 10RM or 5X8@RPE5. *14 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
8X- Bench Press (185/125)
AMRAP- Tension Band Tricep Press-down

C2: 4 sets. Rest 1 min after set.
8X- DB Incline Bench (70/45’s)
AMRAP- KB OH Tricep Ext (55/35)

C3: For time: 15-12-9-6.
Jump Rope (X10)
Wall Ball (20/14)

Complete: 20-18-16-14-12-10.
Pull-up
Sit-up
BB Reverse Grip Row (95/75)
Starfish Sit-up RL=1
Run 400Y

Pause H.B. Back Squat- 5X1 Build to RPE10 or 5X5@RPE6.
*15 min cap. 2 sec pause.

Complete 4 Rounds:
4X- Sumo Deadlift (315/265)
8X- Bulgarian Lunge (55/35’s) RL=1
8X- Burpees Over Bar
8X- DB Snatch (55/35) RL=1
8 cal- Bike or Row