Complete strength in any order:
Front Squat- 5X3@65% or 5X8@RPE5
BB Strict OHP- 4X4@60% or RPE4
*20 min cap.

Complete: 8-10-12-10-8.
Alt. DB Bench Press (55/35’s) RL=1
Plate Side Arm Raise (15/10’s)
Alt. Lunge (35/25’s) RL=1
Run 200Y

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
8X- Inclined DB Row (55/35’s)
10X- TRX Y’s
12X- DB Bicep Curl (25/15’s)

C2: 5 sets. Rest 1 min after set.
8X- Single Leg Stand-up RL=1
1 Min- Wall Sit
12X- Wall Ball (20/14)

C3: 3 sets. No Rest.
10X- BB Core Roll-out (185/155)
15X- Bicycle RL=1
15X- V Sit-up

Build to Max load for complex:
3X- BB Strict OHP
5X- BB Push Press
*14 min cap.

Complete 4 Rounds:
10X- BB Incline Bench (135/85)
45 sec- KB OH Hold (35/25’s)
45 sec- Iso. Plank
Run 400Y

EC: For time: 100X- Push-ups

Front Squat- 3X5@60% or RPE5
*15 min cap.

EMOM for 5 Min. Rest 2 min between sets.
C1:
Conventional Deadlift (5X@70% or 10X@135/105)
5X- Burpees Over Bar

C2:
5X- Pull-ups
10X- TTB

C3:
5 cal- Bike or Row
10X- Starfish Sit-up RL=1