Complete for time on each: 15-12-9-6. Rest only 2 min between.

C1:

Goblet Squat (55/35)

Burpee Over Box

C2:

Pull-up

Row (cals)

C3:

DB Bench Press (70/40’s)

Wall Ball (20/14)

Complete 40 Reps on each:

Pause BB Inclined Row (135/95)

Pause One Arm Banded Lat Pull-down RL=1

Neg. DB Bicep Curl (25/15’s)

Pause DB Hammer Curl (35/25’s)

*After each complete:

10X- Pause Crunch

10X- Pause Starfish RL=1

30 sec- Plank

Bench Press- 100X@60% or (135/85)

*Everytime you rack, complete:

10X- Push-up (floor to lockout)

10X- DB Tricep Kick-back (25/15) RL=1

10X- DB OHP (55/35’s)

10X- Burpee

10 cal- Bike or Row

Sumo Deadlift- 6X3@75% or 4X8@RPE6.

*16 min cap.

Start on either circuit:

C1: 4X10. Rest 1 min after set.

Single Leg Hip Thrust (55/35) RL=1

TRX Single Leg Hamstring Curl RL=1

C2: AMRAP in 8 Min. 8 Reps on each.

Platform Reverse Lunge RL=1

KB Swing (55/35)

Sit-up