Pull-ups: 4XAMRAP (BW if you can, if not use bands. NO TRX)

*15 min to complete.

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Start on either circuit.

Circuit 1: 4X10. Rest up to 1 min after each set.

Conventional Deadlift (165/105)

TRX Low Rows

Circuit 2: 3X15. No rest.

Single Leg Hip Bridge (Reps are each side)

Banded Straight Leg Side Steps (Band around ankles)

Bench Press- 5 X AMRAP (Use 50% of 1RM)

*18 min to complete.

For time. 21-15-9.

Run 200y

Plank Push-ups

Single Arm DB Push Press (25/15)

*Reps are both sides added together.

V Situps

Back Squat- 6X2@85% or 6X8@RPE7

*Rest 60-90 sec between sets.

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For time. Complete 75 Reps on each. Any order and rep scheme.

WB Bear Hug Squats (20/10)

Weighted Ceiling Touches (25/15)

TRX Mountain Climbers (LR=2)

Push-ups

Strict OHP- Est. a 5RM or 5X8@RPE6

*16 min to complete.

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12-10-8-6. Rest as needed. Don’t sacrifice weight or form for speed.

DB Bench Press (55/25’s)

Standing BB Military Press (65/35)

Dragonfly’s

Jump Rope (x10)