Sumo Deadlift- Est. a 1RM or 5X6@RPE8 
*18 min cap.

Start on either circuit once done. 
C1: 5X8. Rest 1 min after set. 
TRX Pistol Squat 
Single Leg Hip Thrust (55/35)

C2: 3 Sets. Rest 1 min after set. 
30 Sec- Side Plank 
30 Sec- Hollow Hold 
20X- Bicycle RL=1

BB Push Press- Est. a 3RM or 5X10@RPE7 
*15 min cap.

Once done, complete 5 Rounds: 
5X- BB Floor Chest Press (185/125) (135/85) 
10 cal- Row or Bike 
15X- Push-ups (floor to lockout) 
20X- Weighed Sit-ups (25/15)

Partner WOD for time. Complete in order.

C1: 20-16-12-8. 
Conventional Deadlift (135/105) 
*Partner Hangs from Rig

C2: 20-16-12-8. 
Pull-ups 
*Partner Holds BB

C3: 
100 cal- Row (rower not available, 150 cal bike) 
Tag in and out as often as needed.

BB Strict OHP- 5X5@65% or RPE5 
*14 min cap.

Start on either circuit below: 
C1: 4 Rounds. 
5X- BB Front Squat (RPE10) 
15X- DB Bench Press (55/35’s) 
15X- V Sit-up

C2: 25-20-15-10-5. No rest. 
Split Leg Lunge Jump RL=1 
Single KB Push Press (55/45) 
Starfish Sit-up RL=1