Complete: 10-9-8-7-6-5.
Conventional Deadlift (75% or 185/125)
Weighted Strict Pull-up (25/15)
Burpees Over Bar
Plank DB Row (25/15) RL=1
Run 400Y

Tempo Bench Press- 5X5@65% or RPE5
*16 min cap. 3-3-1 tempo.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
8X- DB Incline Bench (55/35’s)
AMRAP- Push-ups

C2: 4 sets. Rest 1 min after set.
8X- BB Strict OHP (95/75)
AMRAP- Plate Side Arm Raise (15/10’s)

C3: For time: 15-12-9-6.
Jump Rope (X10)
DB Push Press (35/25’s)

Low Bar Back Squat- Est. a 3RM or 5X10@RPE6.
*16 min cap.

Complete 4 Rounds:
45 sec- KB Goblet Hold Wall Sit (35/25)
15X- Alt. Lunge RL=1
30 sec- Side Plank Adductor Hold
15 cal- Bike or Row
30 sec- ISO Single Leg Hip Bridge (25/15)

Partner WOD for time in order:
C1: 100X Combined.
Bench Press (185/115) (135/85)
*Partner spots.

C2: 50X.
Sync. BB Goblet Squat (185/115) (135/85)

C3: 100X Combined.
DB Thruster (35/25’s)

C4: 50X combined on each.
Bike or Row (cals)
Burpees