Pause High Bar Back Squat- 5X5@50% or RPE5 
*15 min cap. 2 sec pause.

AMRAP in 15 Min: 
10X- TTB or Hanging Leg Raise 
10X- DB Snatch (55/35) RL=2 
Run 200Y

Complete circuits in order.

C1: 5 sets. Rest 30 sec after set. *3 sec pause. 
10X- Pause Push-ups 
15X- Pause Reverse Scapular Push-ups

C2: 4 sets. No rest. 
15X- Crunches 
15X- Leg Raises 
10X- Starfish Sit-ups RL=1

C3: EMOM until you cant keep up. 
Burpee 
*1st min=1rep, 2nd min=2rep…

Complete circuits 1 or 2 first. C3 done last. 
C1: 5 sets. Rest 1 min after set. 
10X- Bench Press (60% or RPE5) 
15X- Floor Skull Crusher (35/25)

C2: 5 sets. Rest 1 min after set. 
10X- Pull-ups 
15X- DB Bicep Curls (25/15’s)

C3: EMOM until you cant keep up. 
Push-ups (floor to lockout)
Starfish Sit-up RL=1 
Burpee 
*1st=1rep, 2nd=2rep…

Conventional Deadlift- 5X8@65% or RPE5 
*16 min cap.

Complete circuits in order: 
C1: 4 sets. Rest 1 min after set. 
5X- BB Reverse Lunge (135/85) 
10X- DB Inclined Hamstring Curl (35/25)

C2: 4@30sec. Rest 30 sec after set. 
Side Plank Adductor Hold 
Wall Sit

C3: For time: 25-20-15-10. 
Run 400Y 
Sit-ups