Bench Press- Est. a 3RM 
*16 min cap.

Partner WOD. Complete in order for time: 
2X ea.- Push-up Ladder (1st=5X, 2nd=10X, 3rd=15X) 
*Bear crawl to next cone. *Partner Holds Plate OH (45/35)

600X- Jump Rope (Combined) 
*Partner Holds Plate by fingertips (45/35)

150X- Plate Bear Hug Squat (45/35) (Combined)

At any point the plate touches the ground, both must complete 15 burpees each time.

Pause Conventional Deadlift- 5X5@60% or RPE5 
*18 min cap. 2 sec pause @ knees.

EMOM- 5 Min on each circuit. Rest 2 min after circuit.

C1: 
5X- BB Bent-over Row (115/85) 
10X- Burpees Over Bar

C2: 
5X- Chin-ups 
10X- DB Snatch (55/35) RL=2

BB Front Squat- 4X8@65% or RPE5 
*18 min cap.

AMRAP- 20 min. 
8X- High Bar Back Squat (185/145) (135/85) 
8X- DB Bench Press (55/35’s) 
20X- Wall Ball (20/14) 
20X- Push-ups (floor to lockout)

Start on any circuit. 
C1: 5 Sets. Rest 1 min after set. 
4X- Pull-ups (RPE10) 
8X- DB Bicep Curl (25/15’s)

C2: 5 Sets. Rest 1 min after set. 
10X- TRX Reverse Grip Row 
15X- TB Reverse Fly

C3: 4 Sets. Rest as needed. 
4X- Farmers Walk (70/45’s) 20Y=1X 
10X- BB Core Roll-out (135/105) 
15 cal- Bike or Row