Start on any circuit:
C1: 12-12-10-10-8-8. Rest 1 min after set.
Inclined KB Row (70/45’s)
Pause BB Inverted Row
DB Bicep Curl (35/25’s)

C2: 3X15. No Rest.
TRX Pike
Ceiling Touch
Hollow Hold (30 sec)

C3: 3 Rounds.
4X- Farmers Carry (70/55’s)
15X- Bike or Row (cals)

Front Squat- 3X3@70%, 3X1AMRAP or 6X8@RPE6.
*16 min cap.

Complete in any order/rep scheme for time:
50X- Wall Ball (20/14)
50X- DB Snatch (55/35) RL=2
50X- TTB

EC: 4X10. Rest as needed.
Nordic Hamstring Curl
Seated DB Quad Ext. (55/35)

BB Push Press- Est. a 3RM or 4X12@RPE5
*15 min cap.

Start on either circuit:
C1: 5 sets. Rest 60-90 sec after set.
10X- Neg. Bench Press (185/125)(135/85)
AMRAP- DB OH Tricep Ext. (25/15’s)

C2: For time: 20-15-10-5.
DB Thruster (55/35’s)
Burpees
Weighted OH Sit-up (35/25)

EC: For time:
100X- Weighted Push-up (35/25)

Sumo Deadlift- 4X2@80% or 4X10@RPE6.
*16 min cap.

Start on any circuit:
C1: 3 sets. Rest 1 min after set.
4X- Neg. Pull-ups
8X- Pause BB Bent-over Row (95/65)
12X- DB Hammer Curl (35/25’s)

C2: 3 sets. Rest 1 min after set.
4X- Single Leg Hip Thrust (35/25) RL=1
8X- Goblet Reverse Platform Lunge (35/25) RL=1
12X- MB Squatted Side Step RL=1

C3: For time: 21-15-9.
Bike or Row (cals)
KB Swing (55/35)