HB Back Squat- Est. a 3RM or 5X5@RPE4 
*16 min cap.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
5X- Single Leg Stand-up (35/25) 
30 sec- ISO Lunge Hold

C2: 5 sets. Rest 1 min after set. 
10X- DB Bench Press (70/45’s) 
15X- TRX Tricep Skull Crusher

C3: For time: 30-20-10 
Run 400Y 
Squats 
Push-ups

Conventional Deadlift- Est. a 5RM or 5X8@RPE5 
*15 min cap.

Partner WOD for time. 
C1: 12-10-8-6. 
Conventional Deadlift (135/105) (95/65) 
Burpees Over Bar 
*One works one rests.

C2: 1600Y Run 
*One works one rests.

Tempo Bench Press- 4X6@60% or RPE6 
*16 min cap. 3-2-1 tempo.

Start on either circuit: 
C1: 4 Rounds. Rest if needed. 
4X- Plate OH Walk (45/35) 
*10 Push-ups at each cone. 
100X- Jump Rope

C2: 4X10. Rest if needed. 
DB Hanging Leg Raise (25/15) 
DB OH Sit-up (25/15) 
DB Core Twist (25/15) RL=1

Conventional Deadlift- 3X3@65%, 3X1@RPE10 or 5X6@RPE5 
*16 min cap.

Start on any circuit once done. 
C1: 4 sets. Rest 1 min after set. 
5X- Pull-ups (RPE10) 
10X- Reclined DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 1 min after set. 
5X- Single KB Suitcase Row (55/35) 
10X- KB Hammer Curl (55/35)

C3: 4 sets. Rest 1 min after set. 
80Y- Farmers Walk (70/45’s) 
10X- Plate Overhand Curl (45/35)