Start on any circuit:
C1: 5 sets. Rest 1 min after set.
4X- Strict Pull-ups (RPE10)
8X- TRX Low Row
12X- DB Bicep Curl (25/15’s)

C2: 5 sets. Rest 1 min after set.
4X- Pause KB Inclined Row (70/45’s)
8X- TRX High Row
12X- DB Hammer Curl (25/15’s)

C3: 10-15-20-15-10. No rest.
Bike or Row (cals)
Dragonfly
Ceiling Touch

Bench Press- Est. a 10RM or 5X10@RPE6.
*15 min cap.

Complete 4 Rounds:
4X- Plate OH Walk (45/35)
*Do 15X Push-ups and Sit-ups at each cone.
10X- TRX Skull Crusher
10X- DB Strict OHP (35/25’s)
Run 200Y

EC: 1 Mile Run

Complete strength in any order: 3X1@85-95% or 3X8@RPE8
LB Back Squat
Conventional Deadlift
*24 min cap.

Complete for time: 21-15-9
KB Swing (70/45)
KB Goblet Squat
Burpees

Incline Bench- 5X5 Build to RPE10.
*15 min cap.

AMRAP in 18 Min. Start at 2 Reps, climb by 2 each round.
DB Bench Press (55/25’s)
BB Push Press (95/75)
Push-ups
V Sit-up