Low Bar Back Squat- Est. a 5RM or 4X8@RPE6
*16 min cap

Complete 4 Rounds. Rest as needed.
5X- BB Floor Press (185/115) (135/85)
15X- KB Floor Tricep Skull Crusher (55/35)
15X- Wall Ball (20/14)
15X- Alt. Lunge RL=1

Sumo Deadlift- Est. a 5RM or 4X8@RPE7.
*16 min cap.

Complete: 6-8-10-10-8-6. Rest as needed.
DB Single Leg Hip Thrust (35/25) RL=1
DB Reverse Lunge (35/25) RL=1
BB Core Roll-out
TRX Pike

Bench Press- Est. a 3RM or 5X8@RPE6
*15 min cap.

For time, in any order/rep scheme:
150X- Push-ups (floor to lockout)
125X- DB Goblet Squat (55/35)
100X- Sit-ups

*Every 2 min, stop and do 8 Burpees.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Neg Pull-ups
10X- DB Hammer Curl (35/25’s)

C2: 4 sets. Rest 1 min after set.
5X- Pause BB Bent-over Row
10X- Plate OH Curl (45/35)

C3: 4 sets. Rest 1 min after set.
10X- TRX Reverse Fly
10X- DB Bicep Curl (35/25’s)

EC: For time: 15-12-9-6.
TTB
Jump Rope (X10)