Bench Press- 8X3@70% or 5X10@RPE5.
*18 min cap.

Complete: 10-10-8-8-6-6. 
Pull-up
DB Floor Chest Press (70/45’s)
Seated DB Bicep Curl (35/25’s)
Seated DB OH Tricep Ext. (35/25’s)
Jump Rope (X10)

Conventional Deadlift- Est. a 1RM or 5X10@RPE6.
*16 min cap.

Start on any circuit. Complete 3X10 on each. Rest 1 min after set.
C1:
Platform Reverse Lunge (55/35’s) RL=1
Pause MB Hip Abduction

C2:
Single TRX Hamstring Curl RL=1
Pause MB Hip Extension

C3: For time.
Run 400Y
DB Snatch (55/35) RL=2

Complete: 50-40-30-20-10.
Push-ups
Braced DB Bent-over Row (35/25) RL=2
KB Swing (55/35)
DB Push Press (35/25’s)
Bike or Row (MX10)

Front Squat- 4X4@60% or RPE5.
*15 min cap.

Start on any circuit:
C1: 3 sets. Rest 1 min after set.
10X- Step-up (35/25’s)
1 Min- Wall Sit

C2: 3X10. Rest if needed.
Declined Leg Raise
Ceiling Touch
Starfish Sit-up RL=1

E3:  Run 1 mile