Pause HB Back Squat- 5X5@65% or RPE6.

*16 min cap. 3 sec pause.

Complete 3 Rounds:

1 Min- Side Plank w/ Adductor Hold (30 sec each)

200X- Jump Rope

1 Min- Wall Sit

20X- Wall Ball (20/14)

Bench Press- Est. a 10RM or 4X8@RPE6.

*16 min cap.

Start on either circuit:

C1: 4X12. Rest 60-90 sec after set.

DB Skull Crusher (35/25’s)

TB Tricep Ext.

C2: EMOM until caught. Start at 2 reps, and add 2 reps each round. Push-up (floor to lockout)

Sit-up

Sumo Deadlift- Est. a 1RM or 4X12@RPE6.

*16 min cap.

Complete: 4X10.

Bulgarian Lunge (55/35’s) RL=2

Bike (cals)

Inclined High Row (55/35’s)

Row (cals)

DB Bicep Curl (35/20’s)

Partner WOD for time:

C1: 3X15.

Sumo Deadlift (185/155)

*Partner does Farmers Hold (70/55’s)

C2: 3X15.

Chin-up

*Partner does Farmers Hold (70/55’s)

C3: 3X15.

KB Swing (70/55)

*Partner does Farmers Hold (70/55’s)

EC: For time:

50X- Burpee