Back Squat- 4X1@85% or 4X8@RPE8

*Rest 1 min between sets.

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Complete in order. Rest as needed.

Circuit 1: 4X12

Single Leg Stand-ups

DB Stationary Lunge (35/15’s)

Circuit 2: 3X15

Hanging Leg Raise

WB Core Twist (LR=2)

Ceiling Touch (25/15)

Sumo Deadlifts- Every 2 min for 12 min, do 3 reps @75%

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15 Min AMRAP

8X- Alt. DB Snatch (55/35)

10X- Conventional Deadlift (50%)

8X- Burpees Over Bar

Bench Press- 18X@85% or RPE9

*Complete reps in as few sets as possible. 18 min to complete.

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For time: 21-18-15-12

KB Goblet Squat (45/25)

DB Bench Press (35/15’s)

Jump Rope (x10)

Complete in order:

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Run 600Yds

Circuit 1: 5 Rounds. Rest as needed

10X- TRX High Rows

5X- Pull-ups

Circuit 2: 5 Rounds. Rest as needed.

5X- DB Bent-over Row (55/25)

10X- DB Hammer Curls (35/15)

Run 600Yds