AMRAP in 25 min:
5 cal- Bike or Row
5X- Conventional Deadlift (135/105)
5X- Burpees Over Bar
5X- Pull-up
Run 200Y

Bench Press- 5X5 Build to RPE10 or 4X10@RPE6.
*15 min cap.

Start on any circuit once done. Complete 3X15 on each. Rest 1 min after set.
C1: 
T.B. Tricep Ext
Inclined Tricep Kick-back (25/15’s)

C2:
Weighted Stationary Lunge (55/35’s)
Bike or Row (cals)

C3:
TRX Sawing Plank
V Sit-up

H.B. Back Squat- Est. a 5RM or 4X10@RPE6. *15 min cap.

Complete 4 Rounds:
5X- Bulgarian Lunge (70/55’s) RL=1
5X- Pause BB Reverse Grip Row (165/125)
20X- MB Straight Leg Side Step RL=1
20X- MB Plank Side Shuffle RL=1

EC:
100X- Superman
100X- Bird-dog RL=2

Strict OHP- Est. a 3RM or 4X10@RPE6.
*14 min cap.

Complete 3 Rounds:
Push-up Ladder
*KB OH Walk (55/35’s)
*20X- Push-ups at each cone.
Run 400Y