Complete strength in order: 
Bench Press- 5X2@85% or RPE6 
Incline Bench Press- 4X15@RPE10 
*24 min cap.

EMOM: 1st min=1, 2nd=2, 3rd=3… 
Burpees 
*Go until clock catches you.

Once done, finish with 800Y Run.

Low Bar Back Squat- 3X5@65% or RPE5 
*16 min cap.

Start on any circuit once done. Complete 8-10-12-10-8 on each. Rest 30-60 sec after set.

C1: 
BB Overhand Bent-over Row (95/75) 
Plate Hammer Curl (45/35)

C2: 
TRX High Row 
DB Bicep Curl (25/15’s)

C3: 
DB Hip Thrust (35/25’s) 
DB Stiff Leg Deadlift (35/25’s)

Complete 6 Rounds of: 
3X- Bench Press (70% or 135/85) 
200Y- Run w/ WB (20/14) 
6X- Floor DB OHP (35/25’s) 
200Y- Run 
9X- Plate OH Sit-up (45/35)

Warm-up: 3X15

TRX Low Row
Single Leg Deadlift
Bird-dogs
*10 min cap.

Complete 100 Reps for time.

Sumo Deadlift (50% or 135/105)

Pull-ups

*Every 4 min, stop and do 10X DB Snatches (55/35) RL=2