Complete for time: 20-16-12-8-4.

Alt. BB Reverse Lunge (95/75) RL=2 
TTB or Leg Raise 
Plank DB Row (25/15) (reps split) 
KB Suitcase Deadlift (55/35) (reps per side) 
Row or Bike (cals)

*Every 3 min, stop and do 5 Burpees.

Bench Press- 3XAMRAP@65% or 135/85 
*16 min cap.

Start on any circuit once done. 
C1: 4 Sets. Rest 1 min after set. 
10X- DB Incline Bench (55/35’s) 
AMRAP- KB Tricep Skull Crusher (55/35)

C2: 4 Sets. Rest as needed. 
10X- BB Floor Chest Press (50% or 135/85) 
10X- Plate OH Sit-up (35/25) 
10X- Wall Ball (20/14) 
500M-Bike or 400M- Row

Start on any circuit below:

C1: 4 Sets. Rest 1 min after set. 
8X- DB Incline Row (55/35’s) 
AMRAP- Plate Hammer Curl (45/35)

C2: 4 Sets. Rest 1 min after set. 
8X- Pause Chin-up (3 sec pause) 
AMRAP- DB Bicep Curl (25/15’s)

C3: 4 Sets. Rest 1 min after set. 
8X- Single Arm Landmine Row (35/25) 
AMRAP- TRX Bicep Curl

C4: 3 Sets. No Rest.
30 sec- Iso Bird-Dog
30 sec- Iso Superman

High Bar Back Squat- Est. a 10RM or 5X8@RPE6 
*18 min cap.

AMRAP- 24 Min. Start at 3 Reps, climb 3 each round.
Sumo Deadlift (135/105) (95/65) 
Burpees Over Bar 
KB Swing (55/35) 
Dragonfly