Conventional Deadlift- 5X1 build to RPE10 or 5X8@RPE5

*16 min cap.

Start on any circuit:

C1: 5 sets. Rest 60-90 sec after set.

5X- DB Reverse Lunge (55/35’s) RL=1

10X- Chin-ups

10X- Plate Hammer Curl (45/35)

C2: 4 sets. Rest only if needed.

80Y- Farmers Carry (70/45’s)

10X- Stiff Leg Deadlift (70/45’s)

10X- KB Swing (55/35)

HB Back Squat- 2X5@60%, 2X3@70%, 2X1@RPE10 or 5X8@RPE5 
*18 min cap.

Complete: 12-12-10-10-8-8. 
Bench Press (55% or 135/85) 
Push-ups (floor to lockout) 
Wall Ball (20/14) 
Run 400Y (scale 200Y)

BB Push Press- Est. a 5RM or 5X6@RPE4 
*14 min cap.

Start on any circuit. 
C1: 5 sets. Rest 60-90 sec after set. 
6X- DB Incline Bench Press (70/45’s) 
12X- KB OH Tricep Ext. (55/35)

C2: 5 sets. Rest 60-90 sec after set. 
6X- BB Single Arm Landmine Press (45/35) 
12X- Plate Truck Driver (45/35) RL=1

C3: 3 Rounds for time: 
500M- Bike or Row 
20X- WB Core Twist (20/14) RL=1

HB Back Squat- 5X3 Build to RPE10 or 5X6@RPE5 
*16 min cap.

Complete 3 Rounds: 
100Y- Walking Lunge 
15X- BB Hip Thrust (135/105) 
10X- Pull-ups 
15X- TRX Bicep Curl