Partner WOD. Compete in order for time:

40X- Low Bar Back Squat (185/145)
50 cals- Bike or Row
60X- KB Swing (55/35)
70X- TTB or Hanging Leg Raise
80X- Alt. Reverse Lunges (RL=2)
90X- Sit-ups
100X- Air Squat

*Tag in/out as often as needed. Reps are combined

Pause Bench Press- 6X3@65% or RPE5
*18 min cap. 3 sec pause.

Complete: 20-16-12-8.
BB Push Press (95/65)
Push-ups (floor to lockout)
DB Incline Bench Press (35/25’s)
Starfish Sit-up RL=1
Jump Rope X10

Complete: 25-20-15-10-5
Side Shuffle (10Y=1Rep)
Bike or Row (cals)
Sprinter Lunge (reps per side)
V Sit-up
Sit-ups
WB Core Twist (14/10) RL=1

Start: Run 1 mile

Then complete circuits in any order:
C1: 5 Sets. Rest 1 min after set.
8X- DB Inclined Row (55/35’s)
15X- TRX High Row

C2: 4 Sets. Rest 1 min after set.
8X- Farmers Walk (55/35’s)
15X- TB Reverse Fly (25/15’s)

C3: 4 Sets. Rest 1 min after set.
8X- Pause Plate Hammer Curl (45/35)
8X- Pause DB Bicep Curl (25/15’s)