BB Strict OHP- Est. a 1RM or 4X8@RPE6.

*15 min cap.

Start on either circuit:

C1: 4X8. Rest 90 sec after set.

BB Front Squat (70% or 135/95)

Bike or Row (cals)

C2: 4 sets. Rest 90 sec after set.

8X- DB Incline Bench Press (70/40’s)

AMRAP- Push-up (floor to lockout)

Sumo Deadlift- Est. a 3RM or 4X8@RPE6.

*16 min cap.

Start on either circuit:

C1: 4 sets. Rest 90 sec after set.

8X- Chin-up

AMRAP- TB Reverse Fly

C2: EMOM. Start at 1 rep, add 1 rep each minute.

Reverse Lunge RL=1

Burpee

AMRAP in 25 min. Start at 2 reps, add 2 reps each round.

Pull-up

DB Bench Press (70/45’s)

KB Swing (70/55)

DB Push Press (55/35’s)

Front Squat- Est. a 3RM or 4X10@RPE6.

*15 min cap.

Complete 3 Rounds:

15X- Pause BB Hip Thrust (185/135)

10X- Kneeling Weighted Core Twist (45/35) RL=1

15X- Pause Banded Hip Adduction RL=1

30 sec- Side Plank RL=1

15X- Neg. DB Stiff Leg Deadlift (70/55’s)