Complete strength in any order. 
Conventional Deadlift- 3X3@85% 
High Bar Back Squat- 3X8@65% 
*24 min cap.

Complete 25-20-15-10. Rest as needed. 
DB Hip Thrust (55/35’s) 
Frog Pump 
Side Lying Hip Raise RL=1 
Skier Lunge Jump RL=1

“1/2 Murph” for time.

Run 1/2 Mile

Then complete: 
50X- Pull-ups 
100X- Push-ups 
150X- Squats

Run 1/2 Mile

*To make this more difficult, do not break up reps. Do everything in the order its listed.

Complete 5 Rounds: 
8X- Conventional Deadlift (50%) 
Run 200Y 
8X- Bulgarian Lunge RL=1 
Run 200Y 
8X- Burpees Over Bar

BB Push Press- 4X5@65-75% 
*14 min cap.

Start on any circuit once done: 
C1: 4 sets. Rest 1 min after set. 
15X- DB Incline Bench (55/35’s) 
AMRAP- Push-ups

C2: 4 sets. Rest 1 min after set. 
15X- DB OH Tricep Ext. (35/25) 
AMRAP- DB Skull Crusher

C3: 3 Round for time.
150X- Jump Rope 
20X- Mountain Climber RL=1 
20X- V Sit-ups