Complete strength in any order: 
Strict OHP- 4X8@60% or RPE5 
Bench Press- 5X2@85% or 5X8@RPE5 
*24 min cap.

Complete 3 Rounds of: 
4X- Weighted OH Walk (35/25’s) 
*At each cone, perform 10 Push-ups. 
15X- Starfish Sit-up RL=1 
15X- Sit-ups 
15 cal- Bike or Row

Conventional Deadlift- Est. a 1RM or 5X8@RPE7 
*16 min cap.

Start on any circuit once done. 
C1: 4 sets. Rest 1 min after set. 
10X- Single Leg Hip Thrust (35/25) 
30X- MB Squat 
250M- Row

C2: 4 sets. Rest 1 min after set. 
5X- Pull-ups 
10X- DB Bent-over Row (55/35) 
15X- TRX High Row

Bench Press- 50 Reps @70% or 135/85 
*Complete in as few sets as possible. 16 min cap.

Complete 75 reps in any order/rep scheme: 
Alt. DB Bench Press (55/35’s) 
Alt. Elevated Push-ups RL=1 
DB Push Press (55/35’s) 
V Sit-up 
TRX Pikes

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

Conventional Deadlift (50% or 135/85) 
Bike or Row (cals) 
DB Incline Row (35/25’s) 
Alt. Reverse Lunge RL=1 
1 Min- Plate Finger Tip Hold (35/25’s)