Sumo Deadlift- 4X5@75% or 4X8@RPE6.

*16 min cap.

Complete: 4X10 on each circuit. Rest 1 min after set.

C1:

Single Leg DB Hip Thrust (55/35) RL=1

MB Hip Abduction RL=1

C2:

BB Inverted Row

KB Hammer Curl (55/35)

EC: For time: 21-15-9.

KB Swing (70/55)

Bike or Row (cals)

BB Front Squat- Est. a 10RM or 4X8@RPE6.

*15 min cap.

Start on any exercise. Complete 60 reps on each before moving on.

Bench Press (165/105)

Weighted Jump Squat (35/25’s)

DB Strict OHP (55/35’s)

TRX Skull Crusher

*Run 400Y after each.

Partner WOD. Complete circuits in order.

C1: 100X on each.

Pull-up

DB Bench Press (70/45’s)

C2: 75X on each.

Sumo Deadlift (185/155)

DB Front Squat (70/55’s)

C3: 50X on each.

Burpee

Bike or Row (cals)

*Both can work at the same time. Reps are combined

Complete: 4X8 on each. Rest 60-90 sec after set.

C1:

DB Hammer Curl (35/25’s)

Inclined DB Preacher Curl (25/15’s)

C2:

Single Arm TB Tricep Press-down RL=1

Diamond Push-up

C3:

BB Single Arm Landmine Press (45/35) RL=1

1 Min- Farmers Hold (70/55’s)

*After each circuit, complete:

50X- Bird-dog RL=1

50X- Bicycle RL=1