Conventional Deadlift- 10X10@55% or RPE6 
*20 min cap.

Complete: 10-9-8-7-6-5. 
KB Bulgarian Lunge (35/25’s) 
BB Reverse Lunge (115/95) 
DB Bent-over Row (55/35) 
DB Bicep Curl (25/15’s) 
Row (cals)

Pause HB Back Squat- 4X5@60% or RPE5 
*16 min cap. 3 sec pause.

EMOM until the clock catches you. 1st=1X, 2nd=2x,…
DB Thruster (35/25’s) 
Push-up (floor to lockout)

Once done, complete as fast as possible: 
100X- Crunches 
100X- Bicycles RL=1 
100X- Reverse Crunch

Complete: 12-12-10-10-8-8. 
Conventional Deadlift (225/185) (165/125) 
Pull-ups 
TTB or Hanging Knee Raise 
100Y- Single Arm Farmers Carry (55/35) 
KB Swing (55/35) 
100Y- Single Arm Farmers Carry (55/35)

Tempo Bench Press- 6X5@70-80% or RPE5 
*16 min cap. 3-3-1 tempo.

Complete 4 Rounds: 
60Y- MB Bear Crawl 
8X- BB Incline Bench (135/85) 
10X- DB Floor Chest Press (70/45’s) 
12 cal- Bike or Row 
14X- Burpees