Push Press- 5X2@80% or 5X8@RPE7.
*15 min cap.

Start on any circuit:
C1: 5 sets. Rest 60-90 sec after set.
5X- Incline Bench Press (185/115) (135/65)
AMRAP- KB OH Tricep Ext. (55/35)

C2: 5 sets. Rest 60-90 sec after set.
5X- Pull-ups (25/15)
AMRAP- DB Bicep Curl (25/15’s)

C3: 20-15-10. No Rest.
Jump Rope (X10)
Ceiling Touch
Reverse Crunch
Bicycle RL=1

3 Rounds. 1 Min ON, 1 Min OFF.
Wall Ball (20/14) RX:30X SC:25X
Bike or Row (cals) RX:20 cal SC:15 cal
Burpees Over Box RX:16X SC:12X
BB Lateral Jump-overs RL=1 RX:40X SC:30X

*For every movement that the benchmark is missed, add 400Y run to the end of the workout.

Complete strength in any order:
L.B. Back Squat- 4X4@65% or 4X10@RPE6
Bench Press- 3XAMRAP@65% or 135/85
*24 min cap.

Complete 4 Rounds:
1 Min- Wall Sit w/ WB Add. Hold (20/14)
10X- BB Thruster (95/65)
10X- DB Bench Press (70/45’s)
10X- Pause Push-up (5 sec)

EC: 3 Rounds. No rest.
1 Min- ISO V-sit
25X- Crunches

Conventional Deadlift- 3X5@60% or 3X10@RPE8.
*15 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
8X- BB Stiff Leg Deadlift (135/105)
16X- TRX Hamstring Curl

C2: 4 sets. Rest 1 min after set.
8X- Chin-ups
16X- DB Hammer Curl (25/15’s)

C3: 3 sets. No Rest.
8X- One Arm KB Swing (45/35) RL=1
16X- Bike or Row