Tempo Bench Press- 6X5@70-80% or RPE5 
*16 min cap. 3-3-1 tempo.

Complete 4 Rounds: 
60Y- MB Bear Crawl 
8X- BB Incline Bench (135/85) 
10X- DB Floor Chest Press (70/45’s) 
12 cal- Bike or Row 
14X- Burpees

Conventional Deadlift- Est. a 3RM or 5X6@RPE5 
*15 min cap.

Complete 4 Rounds: 
10X- Single Leg Hip Thrust 
15X- KB Deficit Sumo Squat (55/45) 
20X- MB KB Goblet Squat 
Run 400Y

Strict OHP- 3X3@70%, 3X1@RPE10 or 6X8@RPE5 
*15 min cap.

Start on any circuit below: 
C1: 4 sets. Rest 90 sec after set. 
5X- Pull-ups 
10X- Pause TRX High Row 
AMRAP- BB Bicep Curl (45/35)

C2: 4 sets. Rest 90 sec after set. 
5X- Alt. DB Bench Press (70/35’s) *Bottom Hold 
10X- Pause Push-up 
AMRAP- KB Skull Crusher (55/35)

C3: 3 sets. Rest 1 min after set. 
5X- DB Front Arm Raise (25/15’s) 
10X- DB Side Arm Raise 
AMRAP- DB OHP

Pause HB Back Squat- 5X1 Build to RPE10 or 5X5@RPE5 *16 min cap.

Complete 4 Rounds: 
10X- BB Front Squat (95/65) 
30 sec- Side Plank Adductor Hold 
30 sec- Hollow Hold 
10X- Starfish Sit-ups RL=1 
Jump Rope (X10) 
Run 200Y