Bench Press- Est. a 1RM or 4X15@RPE6. *16 min cap.

Complete 3 Rounds:
80Y- KB OH Walk (55/35’s)
*Do 20 Push-ups at each cone.
10X- TRX Skull Crusher
10 cal- Bike or Row

H.B. Back Squat- Est. a 5RM or 4X12@RPE6.
*15 min cap.

Complete: 15-12-9-6.
BB Reverse Lunge (135/105) RL=1
Bike or Row (cal)
Step-up (55/45’s) RL=1
Bike or Row
1 Min- Wall Sit w/ WB Adductor Hold (20/14)

EMOM for 5 Rounds.
Evens: 15X- Sumo Deadlift (135/105)
Odds: 10X- Burpees

Once done, complete in any order:
50X- DB Bent-over Row (55/35) RL=1
50X- DB Hammer Curl (25/15’s)
50X- TRX Y’s
50X- BB Core Roll-out

BB Strict OHP- 5X3 Build to RPE10 or 4X10@RPE6.
*15 min cap.

Start on any circuit. Complete: 6-9-12-9-6. Rest 1 min after set.
C1:
Alt. DB Bench Press (70/45’s) RL=1
DB Tricep Kick-back (25/15) RL=1

C2:
BB Floor Chest Press (185/125)
Plank Push-up RL=1

C3:
DB Front Arm Raise (25/15’s)
DB Side Arm Raise