Build to heaviest load on complex:
3X- BB Strict Press 
5X- BB Push Press 
*15 min cap.

Complete circuits in any order. 
C1: 4X10. Rest 1 min after set. 
DB Tricep Kickback (25/15) 
Single DB Tricep OH Extension

C2: 3X10. Rest 1 min after set. 
Plate Side Arm Raise (15/10’s) 
Plate Truck Driver RL=1 (35/25)

C3: For time: 20-15-10-5 
Wall Ball (20/14) 
Bike (cals)

Conventional Deadlift- Est. a 10RM or 5X5@RPE5 
*16 min cap.

EMOM for 5 Min. Rest 2 min between. 
C1: 
5X- Pull-ups or TRX Pull-ups 
10X- Alt. Reverse Lunge RL=1

C2: 
5X- BB Bent-over Row (135/105) (95/65) 
10X- Burpees Over Bar

Complete strength in order: 
Tempo Bench Press- 5X5 build to RPE10 
Tempo Front Squat- 3X5@65% or RPE5 
*24 min cap. 3/2/1/ tempo on both.

Complete 4 Rounds of: 
8X- Incline Bench (185/115) (135/65) 
8X- Stationary Lunge (55/35’s) 
15X- Push-ups (floor to lockout) 
150X- Jump Rope

Conventional Deadlift- 5X3@80% or 5X8@RPE5 
*16 min cap.

Complete 4 Rounds of: 
10X- High Bar Back Squat (50% or 135/85) 
15X- Inclined DB Hamstring Curl (35/25) 
10X- Wall Ball (20/14) 
15 cal- Bike or Row