H.B. Back Squat- Est. a 1RM or 5X12@RPE5.
*16 min cap.

Complete 4 Rounds:
15X- KB Goblet Squat (70/55)
8X- Burpee Over Box
15X- Banded Hip Adduction RL=1
8X- Bike or Row (cals)
20X- TRX Mountain Climber RL=1

Complete: 20-18-16-14-12-10. 
Push-ups
WB Bear Hug Squat (20/14)
Sit-up
BB Strict OHP (75/55)
WB Bear Hug Lunge RL=1
Core Twist RL=1

L.B. Back Squat- 4X6@60% or RPE5.
*15 min cap.

Start on either circuit:
C1: 4 sets. Rest 60-90 sec after set.
8X- Alt. DB Inclined Row (55/35’s) RL=1
10X- Plate Hammer Curl (45/35)
12X- TB Reverse Fly

C2: 4 sets. Rest 60-90 sec after set.
8X- Platform Reverse Lunge (55/35’s) RL=1
10X- BB Single Leg Deadlift (75/55) RL=1
12X- Weighted Jump Squat (55/35’s)

Incline Bench- 5X3 Build to RPE10 or 5X10@RPE6.
*16 min cap.

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set.
C1: 
DB Skull Crusher (35/25’s)
Diamond Push-ups

C2:
Kneeling Landmine Press (45/35)
Alt. DB Side Arm Raise (15/10’s)

C3: For time:
Jump Rope (X10)
DB Thruster (55/35’s)