Pull-up- 5X3@RPE10

*14 min cap.

Complete 40 Reps on each:

BB Inverted Row

DB Bent-over Reverse Fly (25/15’s)

Reclined DB Bicep Curl (25/15’s)

KB Hammer Curl (55/35)

EC: For time: 15-12-9-6

Bike or Row (cals)

DB Snatch (55/35) RL=2

LB Back Squat- Est. a 3RM or 4X10@RPE6.

*16 min cap.

Complete 5 Rounds. 8 Reps on each.

Step-up (35/25’s) RL=1

Weighted Push-up (45/35)

DB Strict OHP (35/25’s)

Bike or Row (cals)

AMRAP in 5 Min on each. Rest 2 Min between. 8 Reps on each.

C1:

Bike or Row (cals)

Core Twist RL=1

C2:

Step-up RL=1

V Sit-up

C3:

Burpee Over Bar

BB Core Roll-out

C3:

Run 200Y

Superman

Bench Press- 4X6@70% or RPE6.

*16 min cap.

Complete: 4X15 on each. Rest 90 sec after set.

C1:

DB Floor Chest Press (70/45’s)

TRX Tricep Skull Crusher

C2:

BB Inclined Row (115/85)

DB Hammer Curl (25/15’s)

EC: EMOM for 5 Min:

8X- Burpee

16X- Mountain Climber RL=1