EMOM for 5 min on each. Rest 3 min between.

E1:

15 cal- Bike or Row (sc:12cal)

E2:

10X- Conventional Deadlift (185/155)

5X- Burpee Over Bar

E3:

10X- Goblet Squat (70/55)

5X- Starfish Sit-up RL=1

EC: 50X- Pull-up

Complete 4 sets on each. Rest 60-90 sec after set.

C1: 10X on each.

Pause Inclined Y’s (10/5’s)

Pause Inclined Reverse Fly (10/5’s)

1 Min- Farmers Hold (70/55’s)

C2: 10X on each.

TRX Single Arm Low Row RL=1

DB Reverse Grip Curl (25/15’s)

DB Bicep Curl

C3: For time: 15-12-9-6.

DB Plank Row (35/25) RL=1

Skier Lunge Jump RL=1

Burpee

Pause Conventional Deadlift- 4X8@60% or RPE6.

*16 min cap. 2 sec pause at knee.

Complete 4 Rounds. 10 reps on each.

Alt. Platform Reverse Lunge (35/25’s) RL=1

TRX Box Hamstring Curl

BB Core Roll-out

Bike or Row (cals)