Start on either circuit:

C1: 4 sets. Rest 1 min after set.
3X- Pull-ups (RPE10)
AMRAP- DB Bicep Curl (35/25’s)

C2: 4 sets. Rest 1 min after set.
10X- DB Lat Pull-over (55/35)
AMRAP- DB Hammer Curl (35/25’s)

C3: 3X10. Rest 1 min after set.
Neg. V sit-up
Pause Bicycle RL=1

C4: For time: 30-20-10.
Conventional DL (135/105)
Alt. DB Snatch (55/35) RL=1

Pause HB Back Squat- 4X3@75% or 4X8@RPE6.
*16 min cap. 2 sec pause.

Complete: 20-16-12-8.
Run 400Y
Wall Ball (20/14)
Burpees
Weighted Jump Squat (35/25’s)
Starfish Sit-up RL=1

Bench Press- Est. a 3RM or 5X8@RPE7.
*16 min cap.

EMOM until caught by the clock. Start at 1 rep, climb by 1 each round.
Push-up (floor to lockout)
Sit-up

Once done, run 1200Y.

Conventional Deadlift- 4X1@85-90% or 4X10@RPE7.
*16 min cap.

Start on either circuit:
C1: 5 sets. Rest 1 min after set.
5X- DB Inclined Row (70/45’s)
10X- TRX Bicep Curl
15X- TB Reverse Fly

C2: AMRAP in 10 Min
5X- Pull-ups
10X- Bulgarian Lunge (35/25’s) RL=2

EC: For time:Row- 25 cal