Tempo Low Bar Back Squat- 4X3@70% or RPE5
*18 min cap. 3/2/1 tempo.

5 MIN EMOM on each circuit. 2 min rest between.
C1: 5 Rounds.
8X- Burpees
8X- Alt. DB Snatch (55/35) RL=2

C2: 5 Rounds.
8X- Conventional Deadlift (185/155)
16X- Bicycle RL=1

Partner WOD- Each completes the rounds on the circuit.

C1: 4 Rounds.
400M- Bike
8X- Burpees
*Partner Holds Plank

C2: 4 Rounds.
300M- Row
15X- DB Push Press (25/15’s)
*Partner Holds V-sit

C3: 3 Rounds.
Run 400Y
*Partner Holds Plate OH (35/25)

Bench Press- Est. a 10RM or 5X10@RPE7
*18 min cap.

Once done, complete circuits in any order:

C1: 14-12-10-8-6. Rest 1 min after set.
DB Bench Press (55/35’s)
Chin-ups

C2: 14-12-10-8-6. Rest as needed.
DB Tricep Skull Crusher (25/15’s)
DB Bicep Curl
DB OHP
DB Sit-up

Complete: 6-8-10-12-10-8-6
BB Front Squat (50% or 135/85)
DB Stationary Lunge (55/35’s)
Wall Ball (20/14)
1Min- Wall Sit
Bike or Row (400M)