Low Bar Back Squat- Est. a 3RM or 5X10@RPE6.
*16 min cap.

Complete 4 Rounds:
45 sec- KB Goblet Hold Wall Sit (35/25)
15X- Alt. Lunge RL=1
30 sec- Side Plank Adductor Hold
15 cal- Bike or Row
30 sec- ISO Single Leg Hip Bridge (25/15)

Partner WOD for time in order:
C1: 100X Combined.
Bench Press (185/115) (135/85)
*Partner spots.

C2: 50X.
Sync. BB Goblet Squat (185/115) (135/85)

C3: 100X Combined.
DB Thruster (35/25’s)

C4: 50X combined on each.
Bike or Row (cals)
Burpees

Conventional Deadlift- 5X3@75-85% or 5X8@RPE8.
*16 min cap.

Start on either circuit:
C1: 25-20-15-10. No Rest.
Pause MB Hip Abduction
Pause MB Hip Extension
Pause MB Glute Bridge

C2: 4X10. Rest 1 min after set.
BB Inverted Row
KB Lat Pull-over (70/45)
DB Reverse Fly (25/15’s)

EC: For time: 21-15-9.
Bike or Row (cals)
KB Swings (55/35)
TTB

Low Bar Back Squat- 5X3@75-85% or 5X8@RPE8
*16 min cap.

Complete: 30-25-20-15-10.
Wall Ball (20/14)
DB Bench Press (55/35’s)
BB Front Squat (95/65)
Crunches
Bicycle RL=1