Start on any circuit. (pause reps held for 3 count)
C1: 5 sets. Rest 1 min after set. 
5X- Pause Chin-ups 
10X- TRX Reverse Fly

C2: 5 sets. Rest 1 min after set. 
5X- Pause BB Inclined Row (95/65) 
10X- Plate Inclined Y (10/5’s)

C3: 4 sets. Rest if needed. 
5X- BB Core Roll-out (185/165) (135/115) 
10X- TTB or Hanging Knee Raise

C4: 4 sets. Rest 1 min after set. 
5X- Pause DB Bicep Curl (25/15’s) 
10X- Plate Overhand Curl (35/25)

Bench Press- 5X1 Build to RPE10 or 5X5@RPE5 
*16 min cap.

Complete 4 Rounds: 
Run 200Y w/ WB (20/14) 
5X- BB Floor Chest Press (185/115) (135/65) 
10X- Alt. Elevated Push-ups RL=1 
15X- V Sit-ups 
20X- Bicycle RL=1

Conventional Deadlift- 5X4@75% or RPE5 
*16 min cap.

Start on any circuit. 
C1: 5 sets. Rest 1 min after set. 
10X- BB Inverted Row 
15X- DB Hammer Curl (25/15’s)

C2: 4 sets. Rest 1 min after set. 
5X- Alt. Platform Reverse Lunge (35/25’s) 
15X- MB Hip Extension

C3: For time: 15-12-9-6. 
KB Swing (55/35) 
Row (cals)

HB Back Squat- Est. a 3RM or 5X5@RPE4 
*16 min cap.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
5X- Single Leg Stand-up (35/25) 
30 sec- ISO Lunge Hold

C2: 5 sets. Rest 1 min after set. 
10X- DB Bench Press (70/45’s) 
15X- TRX Tricep Skull Crusher

C3: For time: 30-20-10 
Run 400Y 
Squats 
Push-ups