LB Back Squat- 5X5@65-75% or RPE5 
*16 min cap.

Start on either circuit once done: 
C1: 3 sets. Rest 1 min after set. 
5X- Weighted Bulgarian Lunge (55/35’s) 
20X- Banded Goblet Squat (55/35)

C2: 3 sets. Rest 1 min after set. 
5X- Pause BB Bent-over Row (135/105) 
10X- TRX Reverse Fly 
15X- DB Hammer Curls (25/15’s)

C3: 12-10-8-6. For time. 
Alt. DB Snatch (55/35) RL=2 
Row (cals)

Bench Press- 3XAMRAP@50% or 135/85 
*14 min cap.

Partner WOD for time. Complete in order. One works, one rests. Reps are combined.

40X- BB Thruster (55/75) 
80X- DB Bench Press (70/45’s) 
120X- Push-ups (floor to lockout) 
160X- WB Bear Hug Squats (20/14)

Start on any circuit:

C1: 5X8. Rest 1 min after set. 
Pull-ups 
Landmine High Row (35/25)

C2: 4X15. Rest 1 min after set. 
TRX Bicep Curl 
Plate Reverse Grip Curl (45/35)

C3: 4 Sets. No rest. 
10X- BB Core Roll-out (185/165) 
6X- Single KB Farmers Walk (55/35) 
20 Cal- Row

Pause Low Bar Back Squat- 5X4@70% or RPE5 
*18 min cap.

Start on either circuit. 
C1: 5 sets. Rest 1 min after set. 
5X- BB Reverse Lunge (135/105) 
15X- Stiff Leg DL (55/35’s)

C2: 4 sets. No Rest. 
10X- Starfish Sit-up RL=1 
15X- Ceiling Touch 
45 sec- Hollow Hold 
150X- Jump Rope