LB Back Squat- 4X4@75% or 4X8@RPE7.

*16 min cap.

Complete 3 Rounds. 10 Reps on each.

Step-up (35/25’s) RL=1

Sit-up

Wall Sit (1 Min)

Starfish Sit-up RL=1

BB Stiff Leg Deadlift (135/105)

Hollow Hold (30 sec)

Complete 5 Rounds. 10 Reps on each.

BB Inverted Row

Bike (cals)

DB Bicep Curl (35/20’s)

Row (cals)

DB Hammer Curl (35/20’s)

200Y- Farmers Carry (70/45’s)

BB Push Press- Est. a 5RM or 4X8@RPE7.

*15 min cap.

Complete: 20-16-12-8.

BB Incline Bench Press (165/95)

Push-up (floor to lockout)

DB OH Tricep Extension (55/35)

Run 200Y

Sumo Deadlift- Est. a 10RM or 4X8@RPE7.

*15 min cap.

Complete 4 sets on each. Rest 90 sec after set.

C1:

5X- Pull-up

10X- DB Plank Row RL=1

C2:

10X- Inclined Hamstring Curl (35/25)

10X- Pause MB Hip Extension RL=1

EC: For time:

50X- Alt. DB Snatch (55/35) RL=2