Conventional Deadlift- 4X8@65% or RPE4 
*12 min cap.

Complete circuits in any order. 
C1: 4X15. Rest 1 min after set. 
Posterior Banded Deficit KB Sumo Squat (70/55) 
Jump Squats

C2: Complete in order for time. 
50X- Strict Pull-ups 
50X- Reclined Bicep Curl (25/15’s)

C3: 3 Rounds. 
Sprint 100Y

Complete strength in any order: 
Strict OHP- 3X8@65% or RPE4 
Pause Bench Press- 5X5@70% 
*22 min cap.

Start on either circuit. 
C1: 4X10. Rest 1 min after set. 
TRX Skull Crusher 
DB Tricep Kickback (25/15)

C2: 4 sets. Rest 1 min after set. 
5X- Single Leg Stand-up (35/25) 
10X- KB Goblet Squat (70/55)

C3: For time: 
25 cal- Bike or Row

HB Back Squat- 4X5@70% or RPE5. 
*16 min cap.

AMRAP in 5 min on each circuit. Rest 2 min between circuits.

C1: 
50X- Jump Rope 
15X- KB Swing (55/35) 
20X- Mountain Climbers RL=1

C2: 
10X- Plank Push-up RL=2 
15X- Wall Ball (20/14) 
20X- WB Core Twist RL=1

Complete: 12-12-8-8-6-6 
100Y- Single KB Farmers Walk (45/35) 
Run 200Y 
100Y- Single KB Farmers Walk (45/35) 
Pause BB Bent-over Row (135/85) 
Neg. DB Bicep Curl (25/15’s) 
BB Core Roll-out 
TTB