Pause BB Front Squat- 4X5@65% or RPE6.

*15 min cap. 3 sec pause.

Complete: 4X10 on each. Rest 60-90 sec after set.

C1:

DB Incline Hamstring Curl (55/35)

BB Stiff Leg Deadlift (165/135)

C2:

Standing Banded Hip Adduction RL=1

1 Min- Wall Sit w/ WB Adductor Hold

EC: For time:

50 cal- Bike or Row

For time, complete: 10-9-8…1.

C1:

DB Thruster (55/35’s)

Jump Rope (X10)

C2:

BB Core Roll-out

Burpee Over Bar

*Run 400Y after each circuit is done.

BB Strict OHP- Est. a 5RM or 4X8@RPE6.

*15 min cap.

Complete 4 Rounds:

5X- Pull-up (RPE10)

5X- DB Incline Bench Press (RPE10)

15X- BB Bent-over Row (115/85)

15X- DB Floor Chest Press (55/35’s)

Sumo Deadlift- Est. a 10RM or 5X8@RPE6.

*16 min cap.

Complete 4 Rounds:

8X- BB Reverse Lunge (135/105) RL=1

12X- V Sit-up

8X- Step-up (55/35’s) RL=1

12X- Starfish Sit-up RL=1

Run 200Y