Sumo Deadlift- 4X6@70% or RPE6.

*16 min cap.

Start on either circuit. Complete 4 sets on each.

C1: Rest 90 sec after set.

10X- DB Front Squat (55/35’s)

1 Min- Squat Hold

C2: Rest 90 sec after set.

10X- BB Hip Thrust (225/175)

1 Min- Pulsing MB Squatted Side Step

AMRAP in 24 Min:

Run 200Y

5X- Single DB Thruster (55/35) RL=1

5X- DB Plank Row (55/35) RL=1

10X- V Sit-up

10X- Superman

BB Strict OHP- Est. a 10RM or 4X8@RPE6.

*15 min cap.

Complete 40 reps on each. Start on any movement.

Pull-up

DB Bench Press (80/50’s)

BB Reverse Grip Bent-over Row (165/115)

Hand Release Push-up

*Run 400Y after each.

L.B. Back Squat- Est. a 1RM or 5X8@RPE7.

*16 min cap.

Complete: 12-10-8-6.

Single Leg Stand-up (35/25) RL=1

Burpee

Single Leg Deadlift (35/25) RL=1

Burpee

Standing MB Hip Abduction RL=1