Complete strength in any order. 
Bench Press- 4X10@50-60% or RPE5 
Strict OHP- 4X10@50-60% or RPE5 
*22 min cap.

Once done complete 4 Rounds of: 
4X- Single KB Front Rack Walk (55/35) 
8X- DB Incline Bench (55/35’s) 
12X- Burpees 
16X- Plate Core Twist (25/15) RL=1

Front Squat- Est. a 5RM or 5X8@RPE7 
*18 min cap.

Start on any circuit once done: 
C1: 4 sets. Rest 1 min after set. 
6X- BB Reverse Lunge (95/75) 
30 sec- Side Plank Adductor Hold

C2: 3 Rounds. No Rest. 
Run 400Y 
15X- Sit-ups 
15X- KB Goblet Squat (55/35)

AMRAP 24 Min:

4X- Sumo Deadlift (65% or 135/105)

Run 200Y

8X- TRX Inverted Row

Run 200Y

4X- Farmers Walk (70/45’s)

Run 200Y

8X- Step-ups

Tempo Bench Press- 6X3@70% or RPE5 
*18 min cap. 3/3/1 Tempo.

Complete 3 Rounds of: 
4X- Single KB OH Walk (35/25) 
*15X Push-ups at each cone. 
15X- BB Push Press (95/75) 
15X- TRX Skull Crusher 
400M- Bike or Row