High Bar Back Squat- 4X5@60-70% 
*16 min cap.

Complete 4 Rounds. Rest as needed. 
5X- Bench Press (65% or 135/85) 
10X- Step-ups (35/25’s) RL=2
15X- BB Push Press (95/65) 
20X- Wall Ball (20/14)

Conventional Deadlift- 5X1 Build to RPE10. 
*16 min cap.

Complete circuits in order.

C1: 5 sets. Rest 1 min after set. 
5X- Neg Pull-ups (3 sec)
10X- BB Reverse Lunge (95/65) RL=1

C2: 5 sets. Rest 1 min after set. 
5X- Neg Bicep Curl (25/15’s) (3 sec)
10X- KB Swing (55/35)

C3: Run 1200Y

Complete for time: 20-18-16-14-12-10. 
Run 400Y 
Burpees 
Starfish Sit-up RL=1

Tempo Bench Press- 5X5@Build to RPE10. 
*16 min cap. 3/2/1 tempo.

Complete: 12-12-10-10-8-8. 
BB Floor Chest Press (50% of bench) 
Seated DB OHP (35/25’s) 
DB Bench Skull Crusher (35/25’s) 
Plate OH Sit-up (45/35)