Start on any circuit:
C1: 5 sets. Rest 1 min after set.
10X- BB Good Mornings (95/75)
15X- MB Standing Hip Abduction RL=1

C2: 5 sets. Rest 1 min after set.
10X- DB Front Squat (55/35’s)
15X- Banded Standing Hip Adduction RL=1

C3: 4 Rounds. Rest if needed.
30 sec- ISO Single Leg Hip Bridge
1 min- Wall Sit
Run 400Y

Bench Press- Est. a 5RM or 5X10@RPE8
*15 min cap.

Buy in and out 800Y Run.
Then, complete 5 Rounds:
15X- DB Chest Press (55/35’s)
10X- TTB or Hanging Leg Raise
15X- KB Skull Crusher (55/35)
10X- Starfish Sit-up RL=1

Pause Conventional Deadlift- 3X5@60% or 3X8@RPE5
*15 min cap.

For time: 20-18-16-14-12-10.
Pull-up
KB Swing (55/35)

*Every 2 min, stop and do 5 Burpees and 5 Sit-ups

EC: Any order/rep scheme:
50X- DB Bicep Curl (25/15’s)
100X- MB Hip Thrust

Pause Front Squat- 3X5@60% or 3X8@RPE5
*15 min cap. 2 sec pause.

Complete 4 Rounds:
8X- Single Leg Stand-up (35/25) RL=1
10X- DB Floor Chest Press (70/45’s)
12X- DB Thruster (35/25’s)
14X- Push-ups
16X- V Sit-ups