Conventional Deadlift- Est. a 10RM or 5X8@RPE7
*15 min cap.

Start on either circuit once done.
C1: 5 sets. Rest 60-90 sec after set.
5X- Neg. Pull-ups
15X- TRX High Row
15X- Plate Hammer Curl (45/35)

C2: 4 sets. No rest.
15X- BB Hip Thrust (135/105)
15X- Split Leg Lunge Jump RL=1
15 cal- Bike or Row

EC: 3X15. No rest.
TTB
Ceiling Touch
Dragonfly

Pause Front Squat- 5X3 build to RPE10. or 5X6@RPE7
*16 min cap. 2 sec pause.

Start on any circuit:
C1: 4 sets. Rest 60-90 sec after set.
5X- Bench Press (70% or 135/85)
15X- DB OHP Press (35/25’s)
15X- Diamond Push-up

C2: Complete: 30-25-20-15-10.
WB Bear Hug Squat (20/14)
Mountain Climber RL=1
WB Core Twist RL=1

Partner WOD for time. Complete in order:

C1:
60X- Sumo Deadlift (225/185 or 165/125)
120X- Jump Squats

C2:
60X- Bench Press (225/125 or 165/85)
120X- Push-ups

C3:
60X- DB Thruster (35/25’s)
120X- Sit-ups

C4:
60 cal- Bike or Row (one works, one rests)
*Reps are combined. Both can work at the same time.

Front Squat- 6X5@60% or RPE5
*16 min cap.

AMRAP in 18 min:
5X- Chin-ups
10X- KB Swings (55/35)
5X- BB Reverse Grip Row (135/85)
10X- Burpees