Complete in order:

Run 400Y
40X- TRX Mountain Climbers RL=1
40X- WB Bear Hug Squat (14/10)
400M- Bike or Row

Run 800Y
30X- TRX Mountain Climbers RL=1
30X- WB Bear Hug Squat (14/10)
300M- Bike or Row

Run 1200Y
20X- TRX Mountain Climbers RL=1
20X- WB Bear Hug Squat (14/10)
200M- Bike or Row

Complete strength in any order:
Sumo Deadlift- 4X5 Build to heaviest load.
Front Squat- 4X5 Build to heaviest load.
*26 min cap.

Once done, complete: 21-15-9.
MB Glute Bridge
MB Goblet Squat (55/35)
MB Squatted Side Step

Bench Press- Est. a 1RM or 5X10@RPE7
*18 min cap.

Start on either circuit once done.
C1: 12-12-10-10-8-8. Rest 1 min after set.
Incline Bench Press (RPE10)
DB Floor Tricep Skull Crusher (25/15’s)

C2: 4 Rounds. No Rest.
Run 200Y w/ WB (20/14)
15X- Push-ups (floor to lockout)
10X- Sit-ups

AMRAP 28 Min:
6X- Conventional Deadlift (185/125)
8X- TTB or Leg Raise
10X- Chin-ups
12 cal- Bike or Row