Front Squat- Est. a 3RM or 5X8@RPE7

*18 min to complete.

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Complete in any order.

Circuit 1: 18-15-12-9

TRX Pistol Squat

Single Arm DB Deadlift (55/35)

Circuit 2: 20-15-10

Starfish Situps (LR=1)

Reverse Platform Lunge (25/15’s)

Rower (200M

Sumo Deadlift Ladder: EMOM complete 5 reps on each and move to next weight up until you cant complete.

Guys- 135lbs, 185lbs, 225lbs, 315lbs, 365lbs.

Gals- 65lbs, 115lbs, 165lbs, 205lbs, 245lbs.

*If you can’t complete a round, finish with 10 burpees for each round not completed.

3 Rounds for time.

Run 200y w/ WB (20/10)

10X- Pull-ups

10X- KB Sumo Squat

10X- WB Hands to feet pass-off

Complete in any order.

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Circuit 1: 5X10. Rest 30 sec after set.

DB Bench Press (55/25’s)

Bear Crawl (10yds=1)

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Circuit 2: 5X10. Rest 30 sec after set.

Squat (165/105)

Burpees

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Circuit 3: 5X10. Rest 30 sec after set.

DB Strict OHP (35/15’s)

Jump Rope (X10)

6 Rounds for time.

Run 200yds

15X- Weighted Situps (25/15)

15X- DB Thruster (35/15’s)

15X- KB Swings (55/35)

5X- Side Shuffles (cones 10yds apart)