HB Back Squat- 5X5@60% or RPE5.
*16 min cap.

Complete for time:
100X- Step-ups RL=2
100X- Sit-ups
100X- DB Snatch (55/35) RL=2

*Every 3 min, stop and do 5 Burpees.

Complete 5 Rounds:
5X- Chin-ups (RPE10)
5X- BB Reverse Grip Row (135/105)
10X- DB Seated Bicep Curl (25/15’s)
10X- Plate Hammer Curl (45/35)
15X- TRX Fall-out
15X- Weighted Superman (5/2.5’s)
20 cal- Bike or Row

Bench Press- 6X5@70% or RPE5.
*16 min cap.

Start on any circuit:
C1: 4X10. Rest 1 min after set.
BB Strict OHP (95/65)
Plate Side Arm Raise (15/10’s)

C2: 4X10. Rest 1 min after set.
Bench DB Skull Crusher (25/15’s)
Plate Truck Driver (35/25) RL=1

C3: 3 Rounds. No rest.
AMRAP- Push-ups
50X- Crunches

Pause Sumo Deadlift- 5X3@65% or RPE5.
*16 min cap. 3 sec pause.

Complete: 15-12-9-6 on each. Rest as needed.
C1:
BB Hip Thrust (135/105)
Bike or Row (cals)

C2:
Pull-ups
Jump Rope (X10)

C3:
KB Swings (70/45)
Burpees