Bench Press- 10X10@60% or RPE6
*24 min cap.

For time: 10-9-8-7-6-5
DB Thruster (55/35’s)
Push-up (floor to lockout)
Jump Rope (X10)

Start on any circuit below:

C1: 4 Rounds. Rest as needed. 
100Y- Farmers Carry (70/45’s) 
200Y- Run 
100Y- Farmers Carry

C2: 5X8. Rest 1 min after set. 
TRX Y’s 
DB Inclined Row (55/35’s) 
Plate Hammer Curl (45/35)

C3: 5X8. Rest 1 min after set. 
BB Core Roll-out (135/105) 
Chin-up

Sumo Deadlift- Est. a 3RM or 5X10@RPE7 
*18 min cap.

Start on either circuit once done. 
C1: 5 Sets. Rest 1 min after set. 
15X- Inclined DB Hamstring Curl (35/25) 
20X- TRX Hamstring Curl

C2: 5 Sets. Rest 1 min after set. 
10X- KB Goblet Reverse Platform Lunge (55/35) 
20X- KB Swing (55/35)

C3: 3 Rounds. No Rest. 
30 sec- Side Plank 
30 sec- Bird-dog

BB Strict OHP- 5X5@70% or RPE5
*16 min cap.

Start on any circuit once done.
C1: 5 Sets. Rest 30-60 sec after set.
5X- Bench Press (RPE10)
10X- Floor DB Skull Crusher (25/15’s)

C2: 5 Sets. Rest 30-60 sec after set.
10X- Pause Push-up (3 sec pause)
10X- KB OH Tricep Extension (55/35)

C3: 3 Rounds for time:
15X- Wall Ball (20/14)
15 cals- Bike