Complete 8 Rounds for time:
8X- Conventional Deadlift (135/105)
8X- Pull-ups
8X- Bar Facing Burpees
8 cal- Row

Complete 5 Rounds:
4X- KB Front Squat (55/35’s)
8X- BB Push Press (95/65)
12X- DB Floor Chest Press (55/35’s)
16X- Diamond Push-ups
200Y- Run

Pause Sumo DL- 3X4@60% or RPE5
*14 min cap. 2 sec pause at knee.

Start on any circuit.
C1: 4 sets. Rest 1 min after set.
10X- BB Inverted Row
15X- Plate Inclined Y’s (10/5’s)

C2: 4 sets. Rest 1 min after set.
10X- TRX Bicep Curl
15X- DB Hammer Curl (25/15’s)

C3: 3 Rounds. Rest if needed.
4X- KB Farmers Walk (70/45’s)
30 sec- ISO Superman

EC: For time- 50 cal Row

Low Bar Back Squat- 3X3@75% or RPE5
*15 min cap.

Start on either circuit.
C1: 4 sets. Rest 60-90 sec after set.
10X- Pause BB Hip Thrust (135/115) 3 sec pause
15X- TRX Hamstring Curl

C2: 4 Rounds. Rest as needed.
Run 400Y
25X- Crunches
20X- Starfish Sit-up RL=1