Conventional Deadlift- Est. a 5RM or 4X12@RPE6.
*15 min cap.

Start on either circuit once done. Complete 4X8 on both. Rest 1 min after set.

C1:
Platform Reverse Lunge (55/35’s) RL=1
BB Good Mornings (135/105)
KB Swing (70/55)

C2:
Inclined Row (55/35’s)
DB Bent-over Reverse Fly (25/15’s)
TRX Bicep Curl 

Pause H.B. Back Squat- 5X2 Build to RPE10 or 4X8@RPE5.
*16 min cap.

Complete 12-10-8-6 on each. Rest 1 min after set.
C1: 
Bench Press (185/125)
DB OHP (35/25’s)
TB Press-down

C2:
Single DB Front Squat (55/35) RL=2
Pause Seated KB Quad Ext (35/25’s) 
Run 200Y

Complete 8 Rounds:
5X- BB Push Press (115/85)
5X- Step-up (55/45’s)
10X- DB Bench Press (55/35’s)
10X- Wall Ball (20/14)
15X- DB Tricep Skull Crusher (35/25)
15X- Squat 

Start on any circuit. Complete: 4X10 on each. Rest 1 min after set.
C1:
DB Reclined Bicep Curl (25/15’s)
DB Hammer Curl 
C2:
Braced DB Bent-over Row (55/35) RL=1
Single TRX Low Row RL=1

C3:
100Y- Farmers Carry (70/55’s)
DB Bent-over Reverse Fly (25/15’s)
C4: 30 sec each. No rest.
Superman
Hollow Hold