Pause Low Bar Back Squat- 5X3 Build to RPE10. 
*18 min cap.

Complete 5 rounds below: 
10X- Bulgarian Lunge (55/35’s) 
15X- TRX Hamstring Curl 
45 sec- Wall Sit w/ WB (20/14) 
150X- Jump Rope

Complete strength in any order. 
BB Strict OHP- 5X5@70% or RPE5 
Sumo Deadlift- 6X2@80-90% or 5X5@RPE5 
*24 min cap.

Once done, complete 4 Rounds of: 
10X- Bench Press (185/135) (135/85) 
12X- KB Tricep OH Ext. (55/35) 
14X- Plate OH Sit-up (35/25) 
16X- Bike or Row (cals)

Partner WOD for time. Start on any circuit.

C1: 150X on each. 
Push-up (floor to lockout) 
Sit-ups

C2: 100X on each. 
Pull-ups 
V Sit-ups

C3: 100X on each. 
Conventional Deadlift (135/115) 
Burpees Over Bar

Low Bar Back Squat- 3X5@65% or RPE5 
*16 min cap.

Start on either circuit once done: 
C1: 4X25. Rest 1 min after set. 
MB Hip Thrust 
Skier Lunge Jump RL=1 
KB Swing (55/35)

C2: 4 sets. Rest 1 min after set. 
5X- Pause Inclined Row (70/45’s) 
10X- TRX Fallout 
15X- Plate Hammer Curl (35/25)