AMRAP in 6 min on each. Rest 2 min between.

C1: 8X on each.

Bike or Row (cals)

TTB

C2: 8X on each.

Burpee Over Box

Sit-up

C3: 8X on each.

DB Thruster (35/25’s)

Kneeling Plate Core Twist (35/25) RL=1

Conventional Deadlift- 4X6@70% or RPE6.

*15 min cap.

Complete 4X10 on each. Rest 1 min after set.

C1:

Single Leg Hip Thrust (55/35) RL=1

Alt. TRX Hamstring Curl RL=1

C2:

Braced KB Bent-over Row (55/35) RL=1

Alt. DB Bicep Curl (25/15’s) RL=1

Pause Bench Press- 4X5@75% or RPE6.

*16 min cap. 3 sec pause.

Complete 3 Rounds:

8X- H.B. Back Squat (65% or 135/105)

8X- DB Incline Bench (70/40’s)

16X- Split Leg Lunge Jump RL=1

16X- Push-up (floor to lockout)

16 cal- Bike or Row

Complete in order for time:

100X- Squats

90X- Push-ups

80X- DB Plank Row (35/25) RL=2

70X- KB Swing (55/35)

60X- DB Push Press (35/25’s)

50X- Pull-up

1600M- Bike or 1200M- Row