Conventional Deadlift: 5-3-1@70%-80%-90% or 5X8@RPE7

*20 min to complete.

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Complete circuits below in any order.

Circuit 1: 5X8. Rest 30-60 sec after each set.

BB Stiff Leg Deadlift (135/85)

Banded Squatted Side Steps

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Circuit 2: 5X8. Rest 30-60 sec after each set.

Chin-ups

Plank DB Rows (25/15’s)

TRX Body Saw

Bench- 5X1@90% or 5X8@RPE8

*Rest 60 sec between sets.

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Complete in any order.

Circuit 1: 4X12. Rest 30-60 sec. after each set.

DB Incline Bench (55/25’s)

TRX Chest Press

Circuit 2: 4X20. Rest 30-60 sec. after each set.

KB Overhead Tricep Extension (55/25)

Plate OHP (45/25)

Mountain Climbers (LR=1)

Squat- 5X1@90% or 5X8@RPE8

*Rest 60-90 sec between sets.

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Complete for time. 18-15-12-9

Sprinter Lunge

TRX Hamstring Curl

Strict Hanging Leg Raise

Run 400y

Death by EMOM (15 min max)

Odds:

5X- Pull-ups

30X- Jump Rope

Evens:

5X ea.- One Arm DB Push Press (35/25)

10X- Push-ups

*If clock catches you, finish with 800y run.