Pause Bench Press- 5X1 Build to RPE10 or 5X8@RPE7.
*15 min cap.

EMOM until clock catches you. Start at 1 rep, climb by 1 each round.
Push-up
KB Goblet Squat (55/35)

*Once done, complete 50 cal Bike or Row

Low Bar Back Squat- 3X5@60% or 3X10@RPE8
*15 min cap.

Start on any circuit. (3 sec tempo’s)
C1: 4 sets. Rest 1 min after set.
8X- Neg Step-down RL=1
10X- KB Deficit Sumo Squat (70/45)
12X- MB Hip Abduction

C2: 4 sets. Rest 1 min after set.
8X- Pause DB Incline Row (55/35’s)
10X- TRX High Row
12X- Neg. DB Bicep Curl (25/15’s)

BB Push Press- 5X3@70% or 5X10@RPE7
*15 min cap.

Complete: 6-8-10-10-8-6.
BB Floor Chest Press (185/115) (135/75)
DB Incline Bench Press (55/35’s)
DB Tricep Kickback (25/15) RL=1
KB Skull Crusher (55/35)

EC: 3 Rounds for time:
150X- Jump Rope
20X- Starfish Sit-up RL=1
25X- Sit-ups

Complete for time below:
Buy in and out with 1200Y Run or 1800M- Bike or Row

Complete: 21-15-9
Conventional DL (135/105)
DB Thruster (35/25’s)
BB Core Roll-out
TTB