Complete 40 Reps on each:

Pause Inclined Low Row (55/35’s)

Pause TRX High Row

Neg. DB Bicep Curl (25/15’s)

Pause DB Hammer Curl (25/15’s)

Finish with:

3 Min- Plate Finger Tip Hold (45/25’s)

*Every time you drop, 5 Burpees.

Bench Press- 5X10@60% or RPE6.

*15 min cap.

Complete 40 Reps on each:

Neg. DB Incline Bench (70/45’s)

Pause TB Tricep Ext.

Pause DB Side Arm Raise (25/15’s)

Neg. KB Skull Crusher (70/45)

EC: For time: 21-15-9

DB Push Press (55/35’s)

Bike or Row (cals)

Complete: 8-10-12-10-8.

Sumo Deadlift (185/155)

Burpee Over Bar

Pull-up

DB Snatch (55/35) RL=2

Bulgarian Lunge (55/35) RL=2

BB Strict OHP- Est. a 3RM or 4X10@RPE6.

*15 min cap.

Complete 4 Rounds:

40Y- KB Front Rack Walk (70/55’s)

*Do 20X- Push-up and Sit-ups at 20Y

20X- HB Back Squat (135/105)

Run 400Y