Start- Run 800Y

Then complete 3 Rounds of: 
10X- BB Core Roll-out (135/105) 
10X- TRX Pikes 
15X- KB Bent-over Row (45/35’s) 
15X- DB Bicep Curl (25/15’s) 
20X- Plate Hammer Curl (45/35) 
20X- Plate Bent-over Row

End- Run 800Y

Complete strength in any order. 
Bench Press- 4X2@85% or 4X5@RPE6 
Front Squat- 4X5@65% or RPE5 
*24 min cap.

Complete 4 Rounds of: 
10X- DB Bench Press (55/35’s) 
5X- Single KB Front Squat (55/35) 
10X- BB Floor Press (185/125) (135/75) 
10X- Plate OH Sit-up (45/35)

Sumo Deadlift- 3X5@65% or RPE5, 1XAMRAP 
*18 min cap.

Start on any circuit. 
C1: 4 Sets. Rest 1 min after set. 
20X- DB Hip Thrust (55/35’s) 
20X- Jump Squat

C2: 12-10-8-6-4-2 for time. 
Pull-ups 
Jump Rope (X10) 
Row (cals)

BB Push Press- 4X5 Build to RPE10.

*14 min cap.

Partner WOD for time. Complete in any order/rep scheme.

100X- Wall Ball (20/14)

100X- Bench Press (185/105) (135/65)

50X- Sync. BB Goblet Squat

50X- Sync. Burpees Over Bar