Conventional Deadlift- 4X4@70% or RPE5
*15 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
8X- Reclined DB Bicep Curl (25/15’s)
AMRAP- Plate Hammer Curl (45/35)

C2: 4 sets. Rest 1 min after set.
8X- TRX Reverse Fly
AMRAP- BB Bent-over Row (95/65)

C3: 3 rounds. Rest if needed.
45 sec- ISO Superman
45 sec- Hollow Hold
Run 400Y

Bench Press- 3XAMRAP@75% or 135/85
*14 min cap.

Start on any circuit:
C1: 5X8. Rest 1 min after set.
Single DB OH Tricep Ext (35/25)
Single DB Tricep Kickback (25/15)

C2: 5X8. Rest 1 min after set.
Single Landmine Press (45/35)
Elevated Push-up RL=1

C3: 3 Rounds. No rest.
10X- DB Push Press (55/35’s)
20X- TRX Mountain Climber RL=1

EC: Run 1 mile

Pause Front Squat- 5X2@70% or 5X5@RPE5.
*15 min cap. 2 sec pause.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
10X- DB Inclined Hamstring Curl (35/25)
15X- MB Straight Leg Hip Ext RL=1

C2: 4 sets. Rest 1 min after set.
10X- Single Leg DL (35/25) RL=1
15X- MB Straight Leg Hip Abduction RL=1

C3: 20-15-10. No rest.
Dragonfly
Ceiling Touch
DB Core Twist (25/15) RL=1
Jump Rope (X10)

BB Strict OHP- 6X3@70% or 5X8@RPE5
*15 min cap.

Complete: 20-16-12-8.
Plate OH Walk (45/35) (80Y)
Plate Fingertip Holds (35/25’s) (45 sec)
Push-ups (floor lockout)
Pull-ups
Run 200Y

EC: For time: 15-12-9-6.
BB Thruster (95/65)
Bike or Row (cals)