Low Bar Back Squat- 3X4@80% or RPE5
*14 min cap.

Partner WOD for time:
C1: 14-12-10-8.
BB Reverse Lunge (95/65) RL=2
*Partner Holds Wall Sit.

C2: 14-12-10-8.
DB Bench Press (55/35’s)
*Partner Holds Plate OH (45/35)

C3: 14-12-10-8.
Bike or Row (cals)
*Partner Rests

Complete for time: 20-16-12-8-4.
Pull-ups
Run 200Y
TTB
Run 200Y
BB Bent-over Row (95/65)
Burpees

Complete strength in any order:
BB Push Press- 3X5@75% or RPE5
Bench Press- 5X3@85% or RPE5
*20 min cap.

EMOM until the clock catches you.
DB Thruster (55/35’s)
*1st minute=1X, 2nd=2X, etc.

EC: Run 1 mile

Sumo Deadlift- 2X3@80%, 2X1@RPE10 or 4X8@RPE8
*16 min cap.

Start on any circuit:

E1: 2X15, 2X10, 2X5. All at RPE10. Rest 90 sec after set.
BB Hip Thrust

C2: 3X20. Rest 1 min after set.
Deficit KB Sumo Squat (70/45)
MB Straight Leg Kickbacks RL=1

C3: 3X15. No rest.
Declined Leg Raise
Ceiling Touch