Complete for time: 20-15-10-5.

C1:
Pull-up
Burpees

C2:
BB Inclined Row (95/65)
Burpees Over Bar

C3:
Bike or Row (cal)
Jump Rope (X10)

Pause Bench Press- 5X5@70% or RPE5.
*16 min cap. 3 sec pause.

Complete 4 Rounds:
1 Min- KB Front Rack Hold (55/35’s)
8X- DB Incline Bench (70/40’s)
12X- BB Floor Chest Press (135/105)
16X- Push-ups
20X- DB Push Press (55/35’s)

Low Bar Back Squat- 2X5@65%, 2X3@75%, 2X1@RPE10 or 6X8@RPE6
*18 min cap.

Start on either circuit:
C1: 4 sets. Rest 1 min after set.
5X- Bulgarian Lunge (55/35’s) RL=1
10X- Pause Side Lying Hip Raise
15X- MB Squatted Side Step RL=1

C2: For time: 20-16-12-8.
Wall Ball (20/14)
Bike or Row (cals)
V Sit-up

Complete for time: 20-16-12-8-4.
Conventional Deadlift (135/105) (95/65)
Burpees Over Bar
Pull-ups
KB Swing (70/45)
TTB or Knee Raise
EC: Bike or Row (cals)