L.B. Back Squat- 4X5@60% or RPE5. *15 min cap. Start on any circuit. Complete: 20-16-12-8. Rest 1 min after set. C1:  BB Hip Thrust (185/165) Platform Reverse Lunge RL=1 C2: DB Front Squat (55/35’s) Jump Squat C3: No rest. Run 200Y Starfish Sit-up RL=1 V Sit-up

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

Start on any circuit. Complete 3 sets on each. Rest 90 sec after set.
C1:
8X- TRX Single Arm Row
AMRAP- Pause DB Reverse Fly (15/10’s)
C2:
8X- Pause BB Inverted Row
AMRAP- Neg. DB Bicep Curl (25/15’s)

C3: 21-15-9. No Rest.
TTB 
Bike or Row (cals)

H.B. Back Squat- Est. a 1RM or 4X10@RPE6.
*15 min cap.

Start on any circuit. 3 sets on each. Rest 90 sec after set.
C1: 
8X- Neg. Bench Press (135/105)
AMRAP- Pause Push-up

C2:
8X- Pause DB Tricep Kick-back (25/15)
AMRAP- Neg. KB Tricep Skull Crusher

C3:
8X- DB OHP (55/35’s)
AMRAP- Neg. Plate Side Arm Raise (15/10’s)

Complete 3 Rounds:
10X- Bench Press (185/155)
100Y- Farmers Walk (70/55’s)
15X- Goblet Squat (70/55)
Run 300Y
30X- Squats
Run 300Y
15X- Goblet Squat (70/55)
100Y- Farmers Walk (70/55’s)
10X- Pull-up