Complete strength in any order: 3X2@80% or 3X8@RPE7.
LB Back Squat
Conventional Deadlift
*20 min cap.

Complete 4 Rounds:
4X- KB Front Rack Walk (55/35’s)
8X- Bench Press (185/115) (135/85)
12X- Push-ups (floor to lockout)
16 cal- Bike or Row
20X- Sit-ups

BB Push Press- Est. a 10RM or 5X8@RPE7.
*15 min cap.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
10X- Bench Press (185/115) (135/85)
15X- TRX Skull Crusher

C2: 5 sets. Rest 1 min after set.
10X- BB Bent-over Row (95/65)
15X- DB Bicep Curl (25/15’s)

C3: 4X10. Rest 1 min after set.
DB Front Arm Raise (25/15’s)
DB Reverse Fly
DB OHP

Pause LB Back Squat- 3X5@65% or RPE6
*15 min cap.

Complete 100 Reps on each. Any order/rep scheme:
Bulgarian Lunge RL=2
TRX Pistol Squat RL=2
Jump Squat
KB Swing (55/35)
Skier Lunge Jump RL=2

Run 1 mile or 2400M Bike or Row

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- DB Bench Press (70/45’s)
AMRAP- Dropset Bench Press (55/35’s)

C2: 4 sets. Rest 1 min after set.
5X- Single Arm DB OH Tricep Ext. (25/15) RL=1
5X- Single Arm DB Tricep Kickback RL=1
AMRAP- Diamond Push-ups

C3: 3 Rounds. 30 sec AMRAP on each. Rest 30 sec after set.
Crunches
Swimmer Kicks
Bicycle