Complete in order for time. Rest 2 min between circuits.

C1: 6 Rounds:

5X- Pull-up

5X- Burpee Over Box

C2: 5 Rounds:

5X- Conventional Deadlift (185/155)

5X- Burpee Over Bar

C3: 4 Rounds:

5X- Goblet Reverse Lunge (55/35) RL=1

5X- Burpee

Complete 8 Rounds. 6 Reps on each.

BB Front Squat (155/125)

Bike or Row (cals)

DB Incline Bench Press (70/45’s)

Run 200Y

Pause Weighted Push-up (45/35)

Start on any circuit. Complete: 5X8. Rest 60-90 sec after set.

C1:

Neg. Reclined DB Bicep Curl (25/15’s)

TRX Bicep Curl

C2:

Pause DB Bent-over Reverse Fly (20/10’s)

BB Lateral Landmine Row (35/25) RL=1

C3: AMRAP in 8 Min:

DB Snatch (55/35) RL=2

TTB

BB Strict OHP- 6X4@75% or 4X8@RPE7.

*15 min cap.

Complete: 5X8 on each. Rest 60-90 sec after set.

C1:

Dual DB Skull Crusher (35/25’s)

Pause TB Tricep Ext.

C2:

Pause DB Side Arm Raise (25/15’s)

Plate Truck Driver (35/25) RL=1

EC:

Run 1 Mile