Pause HB Back Squat- 5X3@65% or RPE6.
*15 min cap. 3 sec pause.

AMRAP in 18 min:
10X- Single Leg Stand-up RL=1
15X- TTB or Leg Raise
20X- Plate Bear Hug Squat (45/35)
Run 200Y

Complete the following:
75X- Bench Press (60% or 135/85)
*Every time you have to rack, complete:
15X- Wall Ball (20/14)
10X- Burpees

Once done, complete:
50X- DB Skull Crusher (25/15’s)
50X- DB Side Arm Raise (25/15’s)

Sumo Deadlift- 4X4@65% or RPE5
*15 min cap.

Start on either circuit:
C1: 5X10. Rest 1 min after set.
Neg. BB Stiff Leg Deadlift (135/105)
Alt. Reverse Lunge RL=1
Side Lying Hip Raise RL=1

C2: 5 sets. Rest 1 min after set.
5X- Neg. Pull-up
10X- DB Inclined Row (55/35’s)
10X- TRX Bicep Curl

EC: For time: 15-12-9-6.
Burpees Over Bar
KB Swing (55/35)

High Bar Back Squat- Est. a 5RM or 5X8@RPE8
*14 min cap.

Complete 5 Rounds:
8X- Bench Press (185/125)
45 sec- KB OH Hold (35/25’s)
8X- KB Front Squat (35/25’s)
45 sec- Wall Sit
8 cal- Bike or Row