Sumo Deadlift- 2X3@80%, 2X1@RPE10 or 4X8@RPE8
*16 min cap.

Start on any circuit:

E1: 2X15, 2X10, 2X5. All at RPE10. Rest 90 sec after set.
BB Hip Thrust

C2: 3X20. Rest 1 min after set.
Deficit KB Sumo Squat (70/45)
MB Straight Leg Kickbacks RL=1

C3: 3X15. No rest.
Declined Leg Raise
Ceiling Touch

Bench Press- 3X8@65% or RPE5
*15 min cap.

Start on any circuit.
C1: 8-10-12-10-8. Rest 1 min after set.
DB Floor Chest Press (55/35’s)
Pull-ups

C2: 8-10-12-10-8. Rest 1 min after set.
BB Inclined Row (115/ 85)
Push-ups (floor to lockout)

C3: 25-20-15-10. No rest.
Plate OH Press (45/35)
Plate Bent-over Row

EC: 3X- 100Y Sprint or 15 cal Bike

Pause Low Bar Back Squat- 5X3 Build to RPE10.
*16 min cap.

Complete for time: 30-20-10.
WB Bear Hug Squat (20/14)
Alt. DB Snatch (55/35) RL=2
Sit-up
Run 200Y

Bench Press- 3X3@80%, 3X1@RPE10 or 6X8@RPE5
*16 min cap.

Start on any circuit:
C1: 3 sets. Rest 90 sec after set.
10X- DB Incline Bench (55/35’s)
AMRAP- Push-ups

C2: 4X10. Rest 1 min after set.
DB Tricep Kickback (25/15)
One Arm DB Tricep OH Ext. (25/15)

C3: 3 Rounds for time.
Run 200Y
25X- Mountain Climber RL=1
20X- V Sit-up