AMRAP in 26 Min: 
5X- BB Push Press (135/105) (95/65) 
10X- Burpees Over Bar 
15X- Push-ups 
10X- DB Floor Chest Press (55/35’s) 
5X- Wall Ball (20/14)

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

C2: 5 sets. Rest 1 min after set. 
5X- DB Bent-over Row (55/35) 
10X- TRX Bicep Curl

C3: 3 sets. No rest. 
10X- BB Core Roll-outs (185/155) 
10X- TTB 
4X- Farmers Carry (70/45’s) 
250M- Row

Pause Front Squat- 5X3@70-80% or RPE4 
*18 min cap. 3 sec pause.

Complete circuits in any order: 
C1: 4 sets. Rest 60-90 sec after set. 
5X- Conventional Deadlift (70% or RPE5) 
15X- TRX Hamstring Curl

C2: 4 sets. Rest 60-90 sec after set. 
5X- Single Leg Stand-up (35/25) 
15X- Sprinter Lunge

Bench Press- Est. a 1 RM or 5X5@RPE5 
*16 min cap.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
10X- DB Tricep Skull Crusher (35/25’s) 
AMRAP- Push-ups (floor to lockout)

C2: 4 sets. Rest 1 min after set. 
10X- BB Strict OHP (50% or 65/45) 
AMRAP- Plate Side Arm Raise (15/10’s)

C3: For time: 15-12-9-6. 
Jump Rope (X10) 
Bike or Row (cals)