Complete 8 Rounds:
4X- Pull-up
20X- Air Squat
4X- BB Bent-over Row (135/105)
20X- Lunge RL=2
4X- Burpees Over Bar
200Y- Run

Sumo Deadlift- 5X4@60% or 5X10@RPE6.
*16 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Pause BB Hip Thrust (275/245)
20X- MB Squatted Side Step RL=1

C2: 4 sets. Rest 1 min after set.
5X- Bench Press (225/135)
20X- Diamond Push-ups

C3: For time: 15-12-9-6.
DB Thruster (55/35’s)
Bike or Row (cals)

Start and end with 800Y Run. 

Then, start on any circuit. Complete 4 sets. Rest 1 min after set.
C1: 
8X- Pause BB Inverted Row
12X- Pause TB Reverse Fly

C2:
8X- Pause Inclined Scapular Retraction (55/35’s)
12X- Neg. DB Hammer Curl (25/15’s)

C3:
8X- BB Core Roll-out
12X- Single KB Suitcase Row (45/25) RL=1

Front Squat- 3X5@65% or 4X8@RPE7.
*15 min cap.

AMRAP in 20 Min:
Run 200Y
20X- Split Leg Lunge Jump RL=1
10X- Wall Ball (20/14)
5X- Burpees Over Box