L.B. Back Squat- 4X2@80% or 4X10@RPE6.
*16 min cap.

Complete on each: 4X10. Rest 1 min after set. 
C1:
BB Push Press (70% or 95/65)
Weighted Jump Squat (55/35’s)

C2:
DB Bench Press (70/55’s)
30 sec- ISO Lunge w/ KB OH Hold (35/35)

C3: For time: 21-15-9
Wall Ball 
Bike or Row (cals)

Complete in any order/rep scheme for time:
50X- Strict Pull-ups
50X- DB Bench Press (55/35’s)
100X- BB Bent-over Row (95/75)
100X- Push-up (floor to lockout)

*Every 3 min, stop and do 5 Burpees.

Conventional Deadlift- 3X2@80% or 4X10@RPE5.
*16 min cap.

Complete 5 Rounds:
5X- Weighted Step-up (55/35’s) RL=1
10X- Pause TRX Box Hamstring Curl
20X- Sprinter Lunge RL=1
20X- KB Swing (55/35)

Bench Press- 5X5@70% or 4X12@RPE5.
*16 min cap.

Start on any circuit. Complete: 15-12-9-6. Rest 1 min after set.
C1:
BB OHP (95/65)
DB Side Arm Raise (25/15’s)

C2:
DB Incline Bench (70/45’s)
One Arm Elevated Push-up RL=1

C3: No Rest.
WB Sit-up (20/14)
WB Core Twist RL=1
Jump Rope (X10)