Conventional Deadlift- 4X10@60% or RPE4 
*16 min cap.

Start on either circuit once done. 
C1: 5 Sets. Rest 1 min after set. 
10X- BB Hip Thrust (135/105) 
10X- Single Leg Deadlift (35/25)

C2: 4 Rounds. No Rest. 
100Y- Farmers Carry (70/45’s) 
400Y- Run

Bench Press- 5X3@80% or 5X6@RPE5 
*16 min cap.

EMOM. 1st=1rep, 2nd=2rep, 3rd=3rep…

Plate Bear Hug Squats (35/25) 
Push-ups (floor to lockout) 
Plate OH Sit-ups

*Go until caught by clock.

Complete 5 Rounds: 
2X- Conventional Deadlift (75% or 135/105) 
4X- Pull-ups (RPE10) 
6X- Burpees Over Bar 
8X- DB Bicep Curls (25/15’s) 
10X- KB Swings (55/35)

Front Squat- Est. a 1RM or 5X6@RPE6 
*16 min cap.

Once done, complete: 6-8-10-10-8-6 
BB Floor Chest Press (60% or 135/65) 
KB Front Squat (55/35’s) 
DB Incline Chest Press (55/35’s) 
Bike or Row (cals)