Complete 3 Rounds for time:

Run 600Y

20X- Wall Ball (20/14)

10X- BB Core Roll-out

20X- Burpee Over Bar

10X- Core Twist (25/15) RL=1

20X- TRX Mountain Climber RL=1

Pause Sumo Deadlift- 5X5 build to RPE10 or 4X8@@RPE7.

*16 min cap.

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

C1:

BB Reverse Lunge (135/105) RL=1

Single Leg Deadlift (55/35) RL=1

C2:

Braced DB Bent-over Row (55/35) RL=1

Alt. DB Bicep Curl w/ 90 Hold (25/15’s) RL=1

BB Strict OHP- Est. a 1RM or 4X12@RPE7.

*15 min cap.

Complete 4 Rounds:

80Y- KB Front Rack Walk (55/35’s)

40X- Push-up (floor to lockout)

20X- DB OH Tricep Extension (55/35)

10X- BB Incline Bench Press (165/105)

Run 200Y

AMRAP in 25 min. Start at 2 reps then add 2 reps each round.

DB Push Press (55/35’s)

Goblet Squat (55/35)

Push-up (floor to lockout)

Sit-up

Bike or Row (cals)