Complete strength in any order:
Pause LB Back Squat- 3X3@60% or RPE6
Pause BB Hip Thrust- 3X10@RPE8
*22 min cap. 2 sec pause on both.

Complete: 20-16-12-8.
BB Stiff Leg DL (96/65)
Bulgarian Lunge RL=2
TTB
Ceiling Touch
Starfish Sit-up RL=2
Run 400Y

Pause Bench Press- 6X2@80% or RPE6
*18 min cap. 3 sec pause.

AMRAP in 15 min. Start at 2 reps, climb by 2 each round.
Wall Ball (20/14)
Burpees
DB Goblet Squat (55/35)

EC: Run 1 mile

Low Bar Back Squat- 6X5@75% or RPE5
*20 min cap.

Start on any circuit once done:
C1: 4 sets. Rest 1 min after set.
5X- Pause Pull-up (3 sec)
AMRAP- DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 1 min after set.
5X- Pause BB Bent-over Row (95/65)
AMRAP- KB Hammer Curl (45/35)

C3: 3 rounds. Rest as needed.
1 Min- Hang From Rig
25X- Crunches
25X- Bicycles RL=1