Complete 12 Rounds. 6 Reps on each.
Sumo Deadlift (185/155)
Burpees Over Bar
Single Leg Hip Thrust (55/35) RL=1
Bike or Row (cals)
Stationary Lunge (55/35’s) RL=1
TTB or Hanging Knee Raise

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set.
C1: 
BB Inverted Row
Inclined DB Reverse Fly (15/10’s)
Neg. DB Bicep Curl (25/15’s)

C2:
Alt. DB Bench Press (55/35’s) RL=1
DB OHP (35/25’s)
KB Skull Crusher (55/35)

C3: AMRAP in 10 Min:
4X- DB Snatch (55/35) RL=1
4X- Burpee Over Box

L.B. Back Squat- Est. a 1RM or  4X10@RPE6. *16 min cap.

Complete 4 Rounds:
30 sec- Side Plank w/ Adductor Hold
10X- Weighted Core Twist (35/25) RL=1
10X- Pause Banded Hip Adduction RL=1
10X- Weighted Reverse Crunch (35/25)
10X- BB Front Squat (135/105)

Bench Press- Est. a 1RM or 4X10@RPE6.
*16 min cap.

Complete 4 Rounds:
40Y- KB OH Walk (35/25’s)
20X- Push-up
40Y- Farmers Walk (70/55’s)
20X- Pull-up
400M- Bike or Row