Push Press- Build to 3 reps@RPE9 or 5X10@RPE7

*18 min to complete.

–

For time: 21-15-9

DB Strict OHP (35/25’s)

WB Knee Raises (20/10)

Side Shuffles

Sumo Deadlift- 12X@85% or 6X5@RPE8

*20 min to complete.

–

Complete in order.

Circuit 1: 4 sets. Rest 1 min after each.

8X- DB Bent-over Row (55/35)

30X- Plate Bent-over Row (45/25)

Circuit 2: 4 sets. No Rest.

8X- KB Single Leg Deadlift (45/35)

6X- Platform Alt. Reverse Lunge (55/35’s)

Run 200Y

EMOM 16 min

–

Evens:

Conventional Deadlift- 4X@65%

Odds:

10X- TRX Inverted Rows

10X- WB Core Twists (LR=2) (20/10)

–

Finish with 800Y Run

Front Squat- 5X5 build to 5RM or 5X12@RPE7

*18 min to complete.

–

Complete in order: 8-10-12-10-8

Jump Rope (X10)

DB Thruster (55/35’s)

TRX Pistol Squat

Run 200Y w/ WB (20/10)