Pause BB Front Squat- 4X4@60% or RPE5
*18 min cap. 3 sec pause.

Complete for time: 20-18-16-14-12-10.
DB Snatch (35/25) RL=2
Run 200Y
Starfish Sit-up RL=1

Complete in any order/rep scheme.
3000M- Bike
2500M- Row
1600Y- Run
100X- V Sit-ups

Bench Press- Est. a 5RM or 5X10@RPE6
*18 min cap.

Once done, complete 100 Reps on each below:
DB Bicep Curl (25/15’s)
DB Hammer Curl (25/15’s)
Bench KB Skull Crusher (45/35)
KB OH Tricep Extension (45/35)
Sit-ups

HB Back Squat- Est. a 1RM or 5X10@RPE6
*18 min cap.

Start on either circuit once done.
C1: 4 sets. Rest 1 min after set.
30 sec- Side Plank Adductor Hold
8X- TRX Pistol Squat

C2: 25-20-15-10-5. No Rest.
Wall Ball (20/14)
KB Swing (55/35)
Run 200Y