Inclined Bench Press- 5X5 build to RPE10 
*16 min cap.

Partner WOD. Complete for time: 
C1: 21-15-9. 
BB Thruster (95/75) 
Sit-ups

C2: 21-15-9. 
Wall Ball (20/14) 
Push-ups (floor to lockout)

C3: 100 Combined Burpees

*One works, one rests.

Pause Conventional Deadlift- 5X6@60% or RPE5 
*16 min cap. 2 sec pause at knee.

Complete 5 Rounds of: 
10X- Inclined Hamstring Curl (35/25) 
20X- Pause Banded Low Row 
10X- Single TRX Hamsting Curl 
20X- Plate Bent-over Row (45/35) 
10X- Pause DB Bicep Curl (25/15’s)

Bench Press- 8X8@65% or RPE5 
*18 min cap.

Start on any circuit once done: 
C1: 4X10. Rest 1 min after set. 
TRX Skull Crusher 
DB Tricep Kickback (25/15) 
Close Grip Push-ups

C2: 4X10. Rest 1 min after set. 
Stationary Lunge (45/25’s) 
Banded Leg Adduction

C3: 3X20. No Rest. 
Crunches 
Core Twist RL=1 
Reverse Crunch

Complete in order. Rest as needed.

Start: Run 1 Mile

Then complete: 8-10-12-12-10-8. 
DB Push Press (55/35’s) 
Plate Side Arm Raise (15/10’s) 
TTB 
BB Core Roll-out

Finish: Run 1 Mile