Complete strength in any order. 
Front Squats- 3X10@60% or RPE5 
Conventional Deadlift- 3X10@50% or RPE5 
*24 min cap.

Complete 4 Rounds below. Rest as needed. 
5X- BB Reverse Lunge (135/105) 
30 sec- DB Lunge Hold (35/25’s) 
10 cal- Bike or Row

AMRAP in 26 Min: 
5X- BB Push Press (135/105) (95/65) 
10X- Burpees Over Bar 
15X- Push-ups 
10X- DB Floor Chest Press (55/35’s) 
5X- Wall Ball (20/14)

Start on any circuit below: 
C1: 5 sets. Rest 1 min after set. 
5X- Pull-ups 
10X- DB Hammer Curls (35/25’s)

C2: 5 sets. Rest 1 min after set. 
5X- DB Bent-over Row (55/35) 
10X- TRX Bicep Curl

C3: 3 sets. No rest. 
10X- BB Core Roll-outs (185/155) 
10X- TTB 
4X- Farmers Carry (70/45’s) 
250M- Row

Pause Front Squat- 5X3@70-80% or RPE4 
*18 min cap. 3 sec pause.

Complete circuits in any order: 
C1: 4 sets. Rest 60-90 sec after set. 
5X- Conventional Deadlift (70% or RPE5) 
15X- TRX Hamstring Curl

C2: 4 sets. Rest 60-90 sec after set. 
5X- Single Leg Stand-up (35/25) 
15X- Sprinter Lunge