Buy in/out with a 1 mile Run.

Complete: 3X25.
KB Goblet Squat (55/35)
Burpee
Conventional Deadlift (135/105)
Barbell Lateral Jump-over RL=1

Bench Press- 6X10@60% or RPE5.
*16 min cap.

Start on any circuit. Complete: 4X10 on each. Rest 1 min after set.
C1:
DB Incline Bench (55/35’s)
Pause Push-up *3 sec at bottom.

C2:
TRX Tricep Skull Crusher
Diamond Push-up

C3:
Weighted Sit-up (35/25)
Weighted Core Twist (35/25) RL=1

Conventional Deadlift- 5X1 Build to RPE10 or 4X10@RPE6.
*15 min cap.

Complete 6 Rounds:
4X- DB Snatch (70/55) RL=1
45 sec- ISO Single Leg Hip Thrust 
4X- Pull-up
45 sec- Hang from Rig

H.B. Back Squat- Est. a 5RM or 5X10@RPE6.
*16 min cap.

Complete: 20-16-12-8.
Run 800Y-600Y-400Y-200Y
Step-up (35/25’s) RL=2
Bench Press (185/125)
Split Leg Lunge Jump RL=1
Push-up (Hand Release)