Low Bar Back Squat- 3X3@75% or RPE5
*16 min cap.

Start on either circuit.
C1: 12-10-8-6. Rest 1 min after set.
Bench Press (185/105) (135/65)
Seated DB OHP (35/25’s)

C2: 12-10-8-6. Rest 1 min after set.
KB Goblet Squat (70/45)
Jump Squat
Bike or Row (cals)

7 Rounds for time:
4X- Sumo Deadlift (60% or RPE5)
17X- Plate Bent-over Row (45/35)
76X- Jump Rope

Complete strength in any order:
Strict OHP- 4X8@60% or RPE4
Bench Press- 3X10@65% or RPE5
*20 min cap

3 Rounds. AMRAP in 1 min: 1 min rest.
Wall Ball (20/14)
Sprint/Back Pedal
Row or Bike (cals)

Pause Low Bar Back Squat- 4X5@60% or RPE5 
*18 min cap. 2 sec pause.

Start on either circuit. 
C1: 5 sets. Rest 90 sec after set. 
8X- Stationary Lunge (35/25’s) 
1 min- Wall Sit

C2: 3X15. No Rest. 
Declined Leg Raise 
Ceiling Touch 
BB Core Roll-out

Finish with 800Y Run.