25 Min AMRAP
5X- Burpees Over Bar
10X- KB Swing (55/35)
15X- Push-ups
20X- Sit-ups
250M- Bike or Row

Complete in order:

Run 400Y
40X- DB Bench Press (55/35’s)
40X- Push-ups (floor to lockout)
Run 400Y
40X- BB Bent-over Row (95/65)
40X- TRX High Row
Run 400Y
40X- Bench DB Skull Crusher (25/15’s)
40X- KB OH Tricep Extension (55/35)
Run 400Y
40X- DB Bicep Curls (25/15’s)
40X- KB Hammer Curls (55/35)

BB Front Squat- 4X8@RPE6
*18 min cap.

Once done, complete: 5-10-15-10-5
Jump Rope (X10)
BB Core Roll-out (135/105)
DB Thruster (35/25’s)
Dragonfly

Bench Press- 17 Reps @ 76% or 135/85
*18 min cap. Complete in as few sets as possible.

For time: 1/2 Murph
Run 800Y
50X- Pull-ups
100X- Push-ups
150X- Squats
Run 800Y