BB Push Press- Build to 1RM or 5X10@RPE7
*15 min cap.

Once done, complete 6 Rounds of:

5X- Bench Press (70% or 135/85)

10X- DB Thruster (55/35’s)

15X- Wall Ball (20/14)

200X- Jump Rope

Run 400Y

Start on circuit 1. Complete others in any order.

C1: 4X25. *If you set the plate down, 20X Burpees.
Plate Bent-over Row (45/35)
Plate Hammer Curl
30 sec. each- Plate Suitcase Hold

C2: 8-10-12-10-8. Rest 1 min after set.
BB Bent-over Row (135/85)
TRX High Row

C3: 3X10. No Rest.
TTB
Row or Bike

Complete: 25-20-15-10-5.
Run 400Y
Sprinter Lunge (reps per side)
Toe Touches
DB Plank Row (25/15)

Sumo Deadlift- 6X5@70% or RPE5
*18 min cap.

Start on any circuit once done:
C1: 4 sets. Rest 1 min after set.
5X- Bulgarian Lunge (55/35’s)
20X- TRX Hamstring Curl

C2: 25-20-15. No Rest.
Lying Leg Raise
Sit-up
Bicycle RL=1
30 sec- Iso V-sit