Bench Press- 3X2@85%, 3X10@55% or 6X8@RPE5
*18 min cap.

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min between sets.
C1:
KB OH Tricep Ext. (55/35)
Pause Inclined Tricep Kickback (25/15’s)

C2:
Inclined DB Bench Press (55/35’s)
Pause Push-up

C3:
BB Landmine Press (45/35)
Pause Plate Side Arm Raise (15/10’s)

Complete circuits in any order. 6-8-10-12-10-8-6.

C1: Rest 60-90 sec after.
BB Reverse Grip Bent-over Row (135/105)
Pause TRX Reverse Fly
Neg. DB Bicep Curl (25/15’s)

C2: Rest 60-90 sec after set.
Chin-up
Pause Inclined Y’s (10/5’s)
Neg. KB Hammer Curl (45/35)

C3: No Rest.
Alt. DB Snatch (35/25) RL=2
Burpees Over Box

Pause L.B.Back Squat- 5X2@80% or 5X8@RPE6
*16 min cap. 2 sec pause.

Start on either circuit once done:
C1: 4 sets. Rest 1 min after set.
10X- Single KB Front Squat (55/35) RL=1
20X- Split Leg Lunge Jump RL=1

C2: 3X10. No Rest.
TRX Sawing Plank
Declined Leg Raise
Starfish Sit-up RL=1

C3: Row 1600M or Bike 2400M

Complete strength in any order.
Est. a 5RM or 5X8@RPE6
Bench Press
BB Strict OHP
*22 min cap.

AMRAP in 15 min. Start at 2 reps, climb by 2 each round.
DB Thruster (55/35’s)
Push-up (floor to lockout)
Sit-up

EC: 3 Rounds for time.
20X- Bike or Row
150X- Jump Rope