Complete 6 Rounds of: 
5X- LB Back Squat (225/175) (165/115) 
10X- KB Suicase Deadlift (55/45) 
10X- DB Bent-over Row (55/35) 
10X- Plate Hammer Curl (45/35) 
400M Bike or 300M Row

Complete strength in any order: 
BB Push Press- 3X5@70% or RPE5 
Bench Press- 3X5@80% or RPE5 
*20 min cap.

Complete in any order/rep scheme: 
50X- BB Floor Chest Press (185/135) (135/85) 
75X- DB Thruster (35/25’s) 
100X- Push-ups

*Every 3 min, stop and do 5 Burpees.

Start on any circuit below: 
C1: 5 sets. Rest 1 min after set. 
15X- TRX High Row 
4X- Farmers Walk (70/45’s)

C2: 5 Sets. Rest 1 min after set. 
5X- Pull-ups (RPE10) 
10X- DB Bicep Curl (25/15’s)

C3: 15-12-9-6. No Rest. 
Row (cals) 
TTB 
1 min- ISO Superman

Pause Low Bar Back Squat- 5X3 Build to RPE10. 
*18 min cap.

Complete 5 rounds below: 
10X- Bulgarian Lunge (55/35’s) 
15X- TRX Hamstring Curl 
45 sec- Wall Sit w/ WB (20/14) 
150X- Jump Rope