Conventional Deadlift- 2X5@60%, 2X3@75%, 2X1@RPE10. 
*18 min cap.

Complete 4 Rounds: 
15X- Weighted Glute Bridge (55/35) 
10X- DB Inclined Row (55/35) 
15X- KB Swing (55/35) 
10X- DB Bicep Curl (25/15’s) 
15 cal- Bike

Complete strength in any order. 
4X5 build to RPE10 on both. 
Pause HB Back Squat 
Pause Bench Press 
*22 min cap.

Complete 3 Rounds: 
Run 400Y 
10X- Incline Bench (135/85) 
1 min- DB ISO Quad Ext. (35/25) 
10X- DB Thruster (35/25’s)

Pull-ups- 10X5@RPE10 
*14 min cap.

Complete 3 Rounds. 1 min on 30 sec off. 
TTB 
Row 
Crunches 
BB Lateral Jump-overs

Strict OHP- 6X1 build to RPE10. 
*12 min cap.

Complete: 8-10-12-10-8. Rest as needed. 
Bench Press (50% or 135/85) 
Alt. One Arm Elevated Push-up RL=2 
DB Tricep Kickback (25/15) 
Single Arm DB OH Tricep Ext. (25/15) 
DB OH Walk (25/15’s) (80Y each round)