Sumo Deadlift- 2X5@60%, 2X3@75%, 2X1@RPE10 or 6X5@RPE5 
*18 min cap.

Start on any circuit once done. 
C1: 4X10. Rest only if needed. 
WB Ceiling Touch (20/14) 
WB Reverse Crunch 
WB Core Twist RL=1

C2: 4 Rounds. Rest as needed. 
4X- Farmers Walk (70/45’s) 
45 sec- Rig Hang
10X- Single Leg Deadlift

LB Back Squat- 5X2@80-90% or 5X6@RPE6 
*18 min cap.

Start on any circuit once done. 
C1: 4 sets. Rest 1 min after set. 
25X- MB Clam Shells 
15X- TRX Hamstring Curl

C2: 4 sets. Rest 1 min after set. 
15X- Inclined KB Row (45/25’s) 
25X- Plate Bent-over Row (15/10’s)

C3: 3X10. Rest 1 min after set. 
Alt. DB Bicep Curl (25/15’s) 
Plate Hammer Hurt (35/25)

Complete strength in any order: 
Sumo Deadlift- 4X6@65% or RPE5 
Tempo Bench- 4X6@RPE10 (3/2/1) 
*24 min cap.

Complete 4 Rounds of: 
5X- Close Grip Bench Press (165/125) (115/75) 
5X- Step-ups (35/25’s) 
10X- Weighted Sit-ups (35/25) 
10 cal- Bike or Row

Bench Press- Est. a 5RM or 5X8@RPE7 
*16 min cap.

Complete 4 Rounds. Rest as needed. 
4X- KB OH Walk (35/25’s) 
80X- Jump Rope 
12X- DB Bench Press (55/35’s) 
16X- WB Bear Hug Squat (20/14) 
20 Cal- Bike