Pause L.B.Back Squat- 5X2@80% or 5X8@RPE6
*16 min cap. 2 sec pause.

Start on either circuit once done:
C1: 4 sets. Rest 1 min after set.
10X- Single KB Front Squat (55/35) RL=1
20X- Split Leg Lunge Jump RL=1

C2: 3X10. No Rest.
TRX Sawing Plank
Declined Leg Raise
Starfish Sit-up RL=1

C3: Row 1600M or Bike 2400M

Complete strength in any order.
Est. a 5RM or 5X8@RPE6
Bench Press
BB Strict OHP
*22 min cap.

AMRAP in 15 min. Start at 2 reps, climb by 2 each round.
DB Thruster (55/35’s)
Push-up (floor to lockout)
Sit-up

EC: 3 Rounds for time.
20X- Bike or Row
150X- Jump Rope

Pause LB Back Squat- 5X3@65% or RPE5
*16 min cap. 3 sec pause.

For time, complete: 25-20-15-10-5.
Pull-ups
DB Snatch RL=2 (55/35)
Burpees

Est. heaviest load possible for the complex:
1X- BB Strict OHP
3X- BB Push Press
5X- BB Thruster
*14 min cap.

Start on either circuit:
C1: 5 sets. Rest 60-90 sec after set.
10X- Bench Press (60% or 135/85)
15X- Diamond Push-up
20X- V Sit-ups

C2: 5 sets. Rest 60-90 sec after set.
10X- DB Floor Chest Press (70/45’s)
15X- Push-ups
20X- Mountain Climber RL=1