Complete strength in any order:
Front Squat- 3X5@60% or RPE5
Bench Press- 3X1@85-95% or 3X5@RPE5
*22 min cap.

Complete for time: 30-25-20-15-10.
Goblet Squat (35/25)
Weighted Core Twist (35/25) RL=1
Push-ups (floor to lockout)

EMOM for 10 min:
Odds:
5X- Pull-ups
10X- Burpees
Evens:
5X- BB Bent-over Row (135/105)
10X- BB Lateral Jump-over RL=1

Once done, complete:
C1: 4X10. Rest 1 min after set.
TRX Bicep Curl
DB Hammer Curl (25/15’s)

C2: 4X10. Rest 1 min after set.
DB Bent-over Row (55/35)
DB Lat Pull-over (55/35)

BB Strict OHP- Est. a 3RM or 5X8@RPE6.
*14 min cap.

AMRAP in 20 min:
10X- Bench Press (185/115) (135/65)
5X- DB Thruster (55/35’s)
10X- Starfish Sit-up RL=1
5X- DB Snatch (55/35) RL=1
10 cal- Bike or Row

Complete strength in any order: 3X3@75% or 3X8@RPE7.
Pause LB Back Squat
Pause Conventional Deadlift
*22 min cap. 2 sec pause.

Start on either circuit once done:
C1: 4 sets. Rest 1 min after set.
10X- Nordic Hamstring Curl
15X- Platform Reverse Lunge RL=1

C2: 4 sets. Rest 1 min after set.
5X- Bulgarian Lunge (55/35’s) RL=1
15X- BB Stiff Leg Deadlift (95/65)

EC: 20-15-10-5.
Wall Ball (20/14)
Bike or Row (cals)