Bench Press- 30X@75% or 5X12@RPE7

*18 min to complete.

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5 Rounds. Form over speed.

15X- TRX Skull Crushers

10X- Wall Balls (20/10)

10X ea.- Alt. DB Chest Press (35/25’s)

15X- Side Shuffle Push-ups

Back Squat- 6X4@65% or 6X12@RPE7

*20 min to complete.

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AMRAP 14 min

12X- BB Reverse Lunges 95/65

15X- WB Bear Hug Squat (20/10)

8X- TRX Pikes

100X- Jump Rope

Sumo Deadlifts- 5X3 build to 3RM or 5X8@RPE7

*Rest 60-90sec between sets.

Partner WOD for time.

Run 400Y w/ WB (20/10)

100X- Single DB Snatch (35/25)

75X- Conventional Deadlift (185/105)

50X- Burpees Over Bar

Run 400Y w/ WB

*On the run, one partner holds ball. Switch as needed. If ball touches ground, 10 extra burpees.

*Partner rests while one partner performs reps. Reps are combined total.

Bench Press- 5X8@65% or RPE9

*18 Min to complete.

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Complete in order.

Circuit 1: 4 Rounds. Rest up to 90 sec after set.

6X- Incline Bench Press (RPE8)

AMRAP- Push-ups

Circuit 2: 4X15. No Rest.

DB OH Tricep Extension

Mountain Climbers

V Sit-ups