Start on any circuit below:

C1: 5-10-15-10-5. Rest 1 min after set.
BB Strict OHP (50% or 65/45)
DB Side Arm Raise (25/15’s)
DB Bent-over Reverse Fly
DB Front Arm Raise

C2: 25-20-15-10. No Rest.
Declined Leg Raise
WB Ceiling Touch (20/14)
WB Core Twist RL=1

C3: 4 Rounds. No Rest.
Run 400Y
15 cals- Bike or Row

Complete 10 Min AMRAP on each circuit below. 5 Min rest between circuits. C1:
15 cal- Bike
10X- V Sit-up
5X- Box Step-up RL=1

C2:
15 cal- Row
10X- Starfish Sit-up RL=1
5X- Burpees

Conventional Deadlift- 10X5@75% or RPE6
*20 min cap.

Complete for time- 5 Rounds:
5X- HB Back Squat (225/175) (185/125)
10X- Wall Ball (20/14)
15X- KB Swings (55/35)
20X- Sit-ups

Bench Press- 5XAMRAP@75% or 5X8@RPE6
*20 min cap.

Start on any circuit once done:
C1: 5 sets. Rest 1 min after set.
4X- Weighted Pull-ups (RPE10)
8X- DB Inclined Row (55/35’s)
12X- TRX Bicep Curl

C2: 5 sets. Rest 1 min after set.
4X- BB Floor Chest Press (RPE10)
8X- Pause Push-up (3 sec)
12X- Single Arm OH Tricep Ext. (25/15)