Bench Press- Est. a 5RM or 4X10@RPE7.

*16 min cap.

Start on either circuit:

C1: 4X10. Rest 90 sec after set.

Neg. BB Incline Bench

DB Tricep Kick-back (25/15) RL=1

C2: EMOM for 5 Min. 10 Reps on each:

DB Push Press (35/25’s)

Push-up (Floor to lockout)

Mountain Climber RL=1

Sumo DL- Est. a 1RM or 4X10@RPE7.

*16 min cap.

Complete 40 Reps on each:

Bulgarian Lunge (55/35’s) RL=2

DB Front Squat (55/35’s)

Pause Banded Hamstring Curl

*After each do:

15X- Burpees

15 cal- Bike or Row

AMRAP in 25 min. Start at 2 reps, climb by 2 reps each round:

Conventional Deadlift (135/105)

BB Lateral Jump-over RL=1

Chin-up

Bike or Row (cals)

DB Bicep Curl (25/15’s)

BB Front Squat- 3X8@60% or RPE6.

*14 min cap.

Complete 4 Rounds:

40Y- Plate OH Walk (45/35)

*At each cone, do: 15X- Sit-ups & Push-ups

20X- TB Tricep Extension

20X- DB OH Tricep Extension (55/35)

Run 400Y