Push Press- 5X5. Build to RPE10. 
*16 min cap.

Complete 5 Rounds: 
4X- KB OH Walk (35/25’s) 
8X- DB Bench Press (70/35’s) 
12X- Push-up (floor to lockout) 
16X- TRX Tricep Skull Crusher

Low Bar Back Squat- Est. a 1RM or 5X10@RPE5 
*18 min cap.

Complete circuits in order. 
C1: 4 Sets. Rest 1 min after set. 
5X- BB Front Squat (65% or 135/105) 
10X- Single KB Suitcase Deadlift (55/45)

C2: 4 Rounds. No Rest. 
15X- Wall Ball (20/14) 
10X- WB Core Twist RL=1 
400Y- Run

Low Bar Back Squat- 3X10@60% or RPE5 
*18 min cap.

Complete: 10-8-6-4-2 
Conventional Deadlift (65% or 135/105) 
DB Inclined Row (55/35’s) 
30 sec- Iso Lunge Hold 
Chin-up
Run 200Y

Bench Press- 3X5@65%, 3X3@75%, 3X1@RPE10 or 6X10@RPE8 
*20 min cap.

Start on any circuit below: 
C1: 4 Sets. Rest 1 min after set. 
5X- Incline Bench Press (RPE10) 
10X- Floor KB Skull Crusher (55/35)

C2: 4 Sets. Rest 1 min after set. 
5X- DB Floor Chest Press (70/35’s) 
10X- DB Tricep Kickback (25/15)

C3: 4 Sets. Rest 1 min after set. 
20X- Plate OHP (45/35) 
10X- Plate Truck Drivers RL=1