E2MOM for 4 Rounds on each. Rest 2 min between.

C1: 8X on each.

Goblet Squat (70/55)

DB Bench Press (70/45’s)

Burpee

C2: 8X on each.

Platform Reverse Lunge (35/25) RL=2

Chin-up

DB Snatch (55/35) RL=2

C3: 8X on each.

DB Push Press (55/35’s)

Jump Rope (X10)

Bike or Row (cals)

Complete: 4X15 on each. Rest 60-90 sec after set.

C1:

DB Stiff Leg Deadlift (55/35’s)

MB Side Lying Clamshell RL=1

C2:

KB Quad Extension (25/20’s)

Standing Banded Hip Adduction RL=1

C3: No rest.

Ceiling Touch

Bicycle RL=1

Hollow Hold (30 sec)

Run 400Y

Complete: 4X20 on each. Rest 60-90 sec after set.

C1:

Plate Side Arm Raise (15/10’s)

KB OHP (20/15’s)

C2:

KB OH Tricep Ext. (45/25)

TRX Skull Crusher

C3:

Reclined DB Bicep Curl (20/15’s)

Plate Reverse Grip Curl (35/25)

*After each circuit, 20 cal- Bike or Row

Complete for time:

Run 1200Y

11X- DB Front Squat (70/55’s)

11X- Pull-up

11X- DB Bench Press (70/45’s)

11X- Burpee Over Bar

11X- Conventional Deadlift (225/175)

11X- Dual KB Bent-over Row (55/35’s)

11X- Weighted Push-up (45/35)

11X- DB Snatch (55/35) RL=2

11X- BB Core Roll-out

801Y- Single Weighted Farmers Walk (55/35)