Complete strength in any order:
Front Squat- 4X2@80% or 4X10@RPE6
Pause Bench- 5X1 Build to RPE10.
*24 min cap.

Once done, complete 4 rounds of:
4X- DB Thruster (55/35’s)
8X- BB Incline Bench (135/85)
12X- KB OH Tricep Ext (55/35)
16X- Push-ups
200Y- Run

Complete circuits in order. 12-12-10-10-8-8. Rest as needed.
C1:
DB Bench Press (55/35’s)
Pull-ups

C2:
DB Strict OHP (35/25’s)
TRX High Row

C3:
DB Bicep Curl (25/15’s)
DB Tricep Skull Crusher (25/15’s)

C4:
Bike or Row (cals)
Jump Rope (X10)

Pause Front Squat- 5X5@55% or RPE5
*16 min cap. 2 sec pause.

Complete 4 Rounds:
5X- Weighted Step-up (55/35’s) RL=1
10X- Single Leg Deadlift (35/25) RL=1
15X- BB Hip Thrust (135/105)
20 cal- Bike or Row