Complete strength in any order:
Bench Press- 5X3@75% or 5X8@RPE7
Front Squat- 4X2@80% or 4X8@RPE7
*22 min cap.

Complete 3 Rounds:
100Y- Walking Lunge
100Y- Run
20X- DB Bench Press (55/35’s)
20X- KB OH Tricep Ext. (45/35)
30X- Wall Ball (20/14)
30X- Sit-ups

BB Hip Thrust- Est. a 5RM or 5X10@RPE5
*14 min cap.

Partner WOD for time:
C1: 12-10-8-6.
Conventional Deadlift (135/105)
*Partner holds KB/DB’s (70/45’s)

C2: 12-10-8-6.
Strict Pull-ups
*Partner holds KB/DB’s (70/45’s)

C3:
400Y- BB Farmers Carry (135/105)
*Both hold onto BB.

Pause Bench Press- 6X5@65% or RPE5
*16 min cap. 3 sec pause.

AMRAP in 18 min.
5X- DB Incline Bench (70/45’s)
10X- KB Skull Crusher (55/35)
15X- Wall Ball (20/14)
20X- Push-ups (floor to lockout)

BB Front Squat- 3X6@60% or RPE5
*15 min cap.

Start on either circuit:
C1: 8-10-12-10-8. Rest 1 min after set.
Pause Inclined Row (55/35’s)
Neg. DB Bicep Curl (25/15’s)
TRX Fall-out

C2: 8-10-12-10-8. Rest 1 min after set.
DB Bent-over Row (55/35) RL=1
TTB or Hanging Leg Raise
TB Reverse Fly

EC: For time: 15-12-9-6.
Conventional Deadlift (95/65)
Burpees Over Bar