Start on either circuit. 20 min cap.
C1: 4X8. Rest 30-60sec after set.
DB Bent-over Row (55/35)
TRX Single Arm Row

C2: 4X8. Rest 30-60sec after set.
DB Bicep Curl (25/15’s)
DB Reverse Fly (25/15’s)

AMRAP: 24 Min
8X- Pull-ups
Run 200Y
8X- BB Bent-over Row (115/85)
15 cal- Bike or Row

Complete strength in any order. 3X2@80% or RPE5
Sumo Deadlift 
Low Bar Back Squat 
*24 min cap.

Start on any circuit: 
C1: 25-20-15-10. Rest as needed. 
MB Squatted Side Step 
MB Glute Bridge

C2: 25-20-15-10 
TTB 
Ceiling Touch 
Starfish Sit-up RL=1

Complete strength in any order: 
BB Strict OHP- Est. a 5RM or 5X10@RPE6 
Bench Press- 4X2@85% or RPE5 
*24 min cap.

Complete for time: Mile loop challenge 
1st corner: 200 Squats 100 Push-ups 
2nd corner: 150 Squats 75 Push-ups 
3rd corner: 100 Squats 50 Push-ups 
4th corner: 50 Squats 25 Push-ups

Low Bar Back Squat- 3X1@RPE10 or 3X10@RPE5 
*16 min cap.

Complete: 5-10-15-10-5. Rest as needed. 
Conventional Deadlift (185/155) (135/105) 
Strict Pull-up 
Burpees Over Bar 
Single Leg Hip Thrust (55/35)