Start on any circuit:
C1: 5 sets. Rest 1 min after set.
5X- Neg. Chin-ups
10X- BB Lateral Landmine Row (45/35) RL=1

C2: 5 sets. Rest 1 min after set.
10X- TRX Y’s
15X- Plate Bent-over Reverse Fly (15/10’s)

C3: 5 sets. Rest 1 min after set.
5X- Neg. Reclined DB Bicep Curl (25/15’s)
10X- DB Hammer Curl EC:

For time:1000M- Row

Conventional Deadlift- 4X8@60% or RPE5
*14 min cap.

Start on any circuit:
C1: 5X10. Rest 1 min after set.
BB Reverse Lunge (135/105) RL=1
DB Inclined Hamstring Curl (35/25)

C2: 4 sets. No Rest.
20X- MB Squatted Side Step RL=1
20X- MB Glute Bridge

C3: For time: 20-16-12-8-4.
Wall Ball (20/14)
Bike or Row (cals)

Complete strength in any order:
LB Back Squat- 4X8@60% or RPE5
Bench Press- 4X2@80% or 4X8@RPE7
*22 min cap.

Complete: 10-9-8-7-6-5.
Single Leg Stand-up (35/25) RL=1
DB Floor Chest Press (70/45’s)
Burpees Over Box
Hollow Hold (45 sec)

EC: 3X- 100Y Sprint

Complete 5 Rounds:
5X- TTB
10X- Pull-ups
100Y- Farmers Walk (70/45’s)
200Y- Run100Y- Farmers Walk (70/45’s)
10X- DB Inclined Row (55/35’s)
5X- BB Core Roll-out (225/175)