AMRAP in 5 min on each. Rest 3 min between circuits.

C1: 8X on each.

Bike or Row (cals)

DB Thruster (35/25’s)

C2: 8X on each.

Burpee Over Box

Pull-up

C3: 8X on each.

KB Swing (55/35)

Sit-up

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

Step-up (35/25’s) RL=2

Bike (cals)

BB Incline Bench (165/95)

Row (cals)

Weighted Side Lunge (70/55) RL=2

Run 200Y

DB Floor Chest Press (70/45’s)

BB Strict OHP- 4X6@70% or RPE6.

*15 min cap.

Start on either circuit:

C1: 4X15. Rest 90 sec after set.

DB Front Arm Raise (25/15’s)

DB Side Arm Raise (25/15’s)

C2: 4 Rounds. Rest only if needed.

10X- Pause Crunch

10X- Pause Bicycle RL=1

30 sec- Side Plank RL=1

Run 400Y

Pull-up- 5X3@RPE10

*14 min cap.

Complete 5 Rounds:

8X- BB Bent-over Row (165/115)

10X- DB Snatch (55/35) RL=2

8X- KB Inclined High Row (55/35’s)

10 cal- Bike or Row

8X- DB Bicep Curl (35/25’s)