Complete 50 Reps on each. Any order/rep scheme.
DB Snatch (35/25) RL=2
Jump Squats
Plank Push-ups
Bike (500M)
Row (500M)

*Every 2 min, stop and do 5 Burpees.

Pause Conventional Deadlift- 4X4@60% or RPE8
*16 min cap. 3 sec pause at knee.

Once done complete: 5-10-15-10-5
Pull-ups
KB Suitcase Row (55/35’s)
DB Bicep Curl (25/15’s)
TTB
Bar Facing Burpee

Start on any circuit:
C1: 4 Sets. Rest 60-90 sec after set.
Dropset Bench Press
*AMRAP@185/105, dropset AMRAP@(135/85)

C2: 4X12. Rest 1 min after set.
KB OH Tricep Extension (45/35)
KB Floor Skull Crusher (45/35)

C3: 4 sets. No Rest.
15X- Weighted Ceiling Touch (35/25)
30 sec- Weighted Leg Raise Hold (35/25)
30 sec- Hollow Hold
150X- Jump Rope

Pause LB Back Squat- 4X5@65% or RPE6
*16 min cap.

Start on any circuit once done below:
C1: 20-16-12-8. Rest 1 min after set.
BB Reverse Lunge (115/85)
DB Hip Thrust (35/25’s)

C2: 20-16-12-8. No Rest.
TTB or Hanging Leg Raise
Ceiling Touch
30 sec- Side Plank