Complete circuits in order.

C1: 5 sets. Rest 1 min after set. 
10X- BB Strict OHP (50% or 75/45) 
15X- Plate Side Arm Raise (15/10’s)

C2: 5 sets. Rest 1 min after set. 
10X- BB Incline Bench (RPE10) 
15X- Push-ups

C3: For time: 12-10-8-6-4-2. 
Burpees 
DB Push Press (55/35’s)

5 Rounds. AMRAP in 30 sec: 15 sec rest between.

Hip Thrust
Alt. Reverse Lunge
Supermans
Weighted Bent-over Row
Side Shuffle (10Y)

Conventional Deadlift- 5X5 build to RPE10 
*16 min cap.

Complete circuits in any order. 
C1: 5X10. Rest 1 min after set. 
DB Inclined Row (55/35’s) 
Plate Reverse Grip Curl (45/35)

C2: 5 sets. Rest 1 min after set. 
10X- Pause BB Hip Thrust (RPE6) 
30 sec- Banded Squat Hold

C3: 3 Rounds. Rest as needed. 
4X- Farmers Walk (70/45’s) 
30 sec- Hang from Rig

Complete for time: 20-15-10-5

Run (1200Y-800Y-400Y-200Y) 
TTB or Lying Leg Raise 
Sit-ups 
Wall Ball (20/14)