Back Squat- 4X3@85% or 4X8@RPE9

*18 min to complete.

–

For time. 14-12-10-8

Jump Rope (X10)

Nordic Hamstring Curls

WB Bear Hugger Squats (20/10)

DB Step-ups (35/15’s)

*16 min to complete.

–

Complete in any order/rep scheme.

50X- Incline Bench (135/65)

75X- DB Push Press (35/15’s)

100X- Push-ups

1600Y Run

Sumo Deadlift- Every 2 min for 12 min, perform 4X@70% or 8X@RPE6.

–

AMRAP- 15 Min

8X- Conventional Deadlift (165/105)

10X- TRX Y’s

12X- KB Swings (55/35)

14X- Alt. DB Snatch (55/35)

Start on circuits 1&2 in any order. Circuit 3 must be last.

–

Circuit 1: 5 Rounds. Rest 1 min after each set.

6X- DB Bench Press (55/35’s)

10X- Close Grip Push-ups

Circuit 2: 5 Rounds. Rest 1 min after each set.

8X- KB Goblet Squats (55/35)

20X- TRX Hamstring Curls

Circuit 3: 3 Rounds. No rest.

Run 400Y

25X- Sit-ups