Complete circuits in order: 
C1: 5 sets. Rest 1 min after set. 
10X- BB Inverted Row 
4X- Farmers Walk (70/45’s)

C2: 5 sets. Rest 1 min after set. 
10X- DB Lat Pull-over (70/45) 
15X- Plate Hammer Curl (45/35)

C3: For time: 16-14-12-10-8 
Alt. DB Snatch (35/25) RL=2 
Row (cals)

High Bar Back Squat- 4X5@60-70% 
*16 min cap.

Complete 4 Rounds. Rest as needed. 
5X- Bench Press (65% or 135/85) 
10X- Step-ups (35/25’s) RL=2
15X- BB Push Press (95/65) 
20X- Wall Ball (20/14)

Conventional Deadlift- 5X1 Build to RPE10. 
*16 min cap.

Complete circuits in order.

C1: 5 sets. Rest 1 min after set. 
5X- Neg Pull-ups (3 sec)
10X- BB Reverse Lunge (95/65) RL=1

C2: 5 sets. Rest 1 min after set. 
5X- Neg Bicep Curl (25/15’s) (3 sec)
10X- KB Swing (55/35)

C3: Run 1200Y

Complete for time: 20-18-16-14-12-10. 
Run 400Y 
Burpees 
Starfish Sit-up RL=1