Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set.

C1:
Pause BB Inverted Row
DB Hammer Curl (25/15’s)

C2:
KB Dual Suitcase Row (55/35’s)
DB Bicep Curl (25/15’s)

C3:
DB Lat Pull-over (55/35)
TRX Reverse Fly

C4: 50 reps on each in order:
TTB
Ceiling Touch
Starfish Sit-up RL=1

L.B. Back Squat- Est. a 1RM or 4X15@RPE8.
*16 min cap.

Complete: 20-18-16-14-12-10.
Bulgarian Lunge (35/25’s) RL=1
Wall Ball (20/14)
Bike or Row (cals)
Burpees

Conventional Deadlift- Est. a 1 RM or 4X15@RPE8
*16 min cap.

Complete 4 Rounds:
5X- Bench Press (205/115) (135/65)
15X- Sit-ups
5X- DB Strict OHP (55/35’s)
15X- Bicycle RL=1
Run 200Y w/ WB (20/14)

Complete in order:
Run 1200Y
100X- Squats
50X- Push-ups
50X- Sit-ups
Run 800Y
100X- Squats
50X- Push-ups
50X- Sit-ups
Run 400Y
100X- Squats
50X- Push-ups
50X- Sit-ups
Run 200Y
100X- Squats
50X- Push-ups
50X- Sit-ups