Complete strength in any order:
Bench Press- 5X4@75% or 4X10@RPE6.
Strict OHP- 4X10@65% or RPE5.
*22 min cap.

Start on either circuit once done:

C1: 4X8. Rest 1 min after set.
Kneeling One Arm Landmine Press (45/35) RL=1
One Arm DB Side Arm Raise (15/10) RL=1

C2: 4X8. Rest 1 min after set.
BB Incline Bench (185/125) (135/85)
Pause Push-up

C3: For time: 15-12-9-6.
Bike or Row (cals)
DB Thruster (35/25’s)