Sumo Deadlift- 5X5@65% or 4X10@RPE6.

*16 min cap.

Complete 4 sets on each. Rest 90 sec after a set.

C1: 15X on each.

Bulgarian Lunge (35/25) RL=1

Bike or Row (cals)

C2: 15X on each.

Inclined Y’s (10/5’s)

Inclined Reverse Fly (10/5’s)

EC: For time: 15-12-9-6.

TTB

KB Swing (55/35)

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

C1:

10X- DB Bench Press (70/45’s)

15X- Plank Shoulder Tap RL=1

C2:

10X- DB Side Arm Raise (25/15’s)

Run 200Y w/ WB (20/14)

C3:

10X- KB OH Tricep Extension (70/45)

15X- Plate OH Sit-up (45/35)

EC: Run 1 mile.

Pull-up- 75X.

*Every time you break complete:

10X- DB Bicep Curl (25/15’s)

10X- DB Hammer Curl (25/15’s)

10X- KB Inclined Low Row (55/35’s)

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

100X- Jump Rope

HB Back Squat- Est. a 10RM or 4X10@RPE6.

*16 min cap.

Complete 3 sets on each. Rest 1 min after set.

C1:

8X- Step-up (55/35) RL=1

1 Min- Wall Sit

C2:

8X- BB Suitcase DL (135/95) RL=1

1 Min- ISO. Hip Bridge

EC: EMOM for 5 Min:

14 cal- Bike or Row