Complete strength in any order. 3X1@85-90% or 3X10@RPE7 on both.
Front Squat
Conventional Deadlift
*20 min cap.

Complete: 8-10-12-10-8.
Pause BB Bent-over Row
TRX Single Arm Row RL=2
Neg. DB Bicep Curl (25/15’s)
ISO Superman Hold (30 sec)

Bench Press- 3XAMRAP@65% or 135/85
*14 min cap.

Start on any circuit once done.
C1: 4 sets. Rest 90 sec after set.
5X- Incline Bench (185/105)
AMRAP- Dropset to 135/85

C2: 12-10-8-6. Rest 1 min after set.
One Arm Elevated Push-up RL=1
One Arm DB Push Press (35/25) RL=1

C3: 12-10-8-6. No rest.
Plate OH Sit-up (35/25)
Jump Rope (X10)

EC: For time: 1000M- Row

EMOM for 4 min on each. 2 min rest between.
C1: 10X on each.
DB Snatch (55/35) RL=2
BB Lateral Jump-over RL=1

C2: 10X on each.
Wall Ball (20/14)
Burpees

C3: 10X on each.
TRX Pike
Bicycle RL=1

C4: 10X on each.
Bike or Row (cals)
Weighted Hanging Knee Raise (25/15)

Conventional Deadlift- Est. a 10RM or 5X8@RPE7
*15 min cap.

Start on either circuit once done.
C1: 5 sets. Rest 60-90 sec after set.
5X- Neg. Pull-ups
15X- TRX High Row
15X- Plate Hammer Curl (45/35)

C2: 4 sets. No rest.
15X- BB Hip Thrust (135/105)
15X- Split Leg Lunge Jump RL=1
15 cal- Bike or Row

EC: 3X15. No rest.
TTB
Ceiling Touch
Dragonfly