Start on any circuit:
C1: 4 Sets. Rest 60-90 sec after set.
Dropset Bench Press
*AMRAP@185/105, dropset AMRAP@(135/85)

C2: 4X12. Rest 1 min after set.
KB OH Tricep Extension (45/35)
KB Floor Skull Crusher (45/35)

C3: 4 sets. No Rest.
15X- Weighted Ceiling Touch (35/25)
30 sec- Weighted Leg Raise Hold (35/25)
30 sec- Hollow Hold
150X- Jump Rope

Pause LB Back Squat- 4X5@65% or RPE6
*16 min cap.

Start on any circuit once done below:
C1: 20-16-12-8. Rest 1 min after set.
BB Reverse Lunge (115/85)
DB Hip Thrust (35/25’s)

C2: 20-16-12-8. No Rest.
TTB or Hanging Leg Raise
Ceiling Touch
30 sec- Side Plank

BB Strict OHP- 6X6@65% or RPE5
*16 min cap.

Once done, complete 5 Rounds of:
10X- Bench Press (185/105) (135/65)
200Y- Plate OH Walk (45/35)
10X- Single DB Floor Press (55/35)
200X- Jump Rope

Complete: 20-18-16-14-12-10.

Pull-up or TRX Pull-up
Bike or Row (cals)
BB Bent-over Row (75/55)
Burpees Over Bar
DB Hammer Curl (25/15’s)
Weighted Core Twist (25/15) RL=1