Complete: 3X3@80% or 3X8@RPE7 on both. Any order.
Low Bar Back Squat
Sumo Deadlift
*24 min cap.

Complete 3 Rounds. Rest as needed.
10X- Alt. Platform Reverse Lunge RL=1
15X- TRX Hamstring Curl
20X- Sprinter Lunge RL=1
20 sec- Side Plank Adductor Hold

AMRAP in 24 min. Start at 4 reps, climb by 4 each round.
Run 200Y
KB Swing (55/35)
TTB
Single DB Thruster (35/25) RL=2
Bike or Row (cals)

EC: 100X on each.
Crunches
Starfish Sit-up RL=1

Bench Press- 10X10@50-60% or RPE5
*20 min cap.

Complete 4 Rounds:
8X- BB Close Grip Bench (135/105)
8X- DB OHP (55/35’s)
10X- Plate Core Twist (35/25) RL=1
10X- Plate OH Sit-up (35/25)
Run 200Y w/ WB (20/14)

EMOM for 10 min.
Odds: Sumo Deadlift- 2X@85% or 6X@RPE5
Evens: 10X- Pull-ups

Once done, start on either circuit:
C1: 4X8. Rest 1 min after set.
Braced DB Bent-over Row (55/35) RL=1
TRX Bicep Curl

C2: 4X8. Rest 1 min after set.
BB Good Morning (135/105)
Banded KB Goblet Squat (55/35)

EC: For time: 50 cals- Row