Pause Conventional Deadlift- 5X3 Build to RPE10 or 4X8@RPE6. *15 min cap. 2 sec pause at knee. Complete 4 Rounds:
Run 200Y
10X- Bulgarian Lunge (35/25’s)RL=1
Run 200Y
10X- Single KB Front Squat (35/25) RL=1
Run 200Y

Start on any circuit. Complete 4X8 on each. Rest 1 min after set.

C1: 
Chin-up 
TB Reverse Fly
DB Bicep Curl (25/15’s)

C2:
BB Lateral Landmine Row (45/25) RL=1
KB Farmers Hold (70/55’s) (1min)
DB Hammer Curl (25/15’s)

C3:
BB Core Roll-out
Burpee Over Bar
Bike or Row (cals)

BB Strict OHP- Est. a 1RM or 4X8@RPE5. *14 min cap.

Start on any circuit:
C1: 4X10. Rest 1 min after set.
Bench Press (165/115)
DB Tricep Kick-back (25/15) RL=1

C2: 4X10. Rest 1 min after set.
DB Incline Bench (55/35’s)
KB Skull Crusher (55/35)

C3: 3X15. No Rest.
Push-ups
Jump Rope (X10)
DB Push Press (35/25’s)

H.B. Back Squat- 2X3@75% & 2X1@RPE10 or 4X10@RPE6.
*16 min cap.

Start on any circuit once done.

C1: 3 sets. Rest 1 min after set.
10X- BB Stiff Leg Deadlift (135/105)
20X- M.B. Hip Ext. RL=1
20X- M.B. Hip Abduction RL=1

C2: 3 sets. Rest 1 min after set.
10X- Step-up (55/35’s) RL=1
1 min- Wall Sit

C3: 3 rounds. 
Run 400Y
20X- Sit-ups