Pause L.B. Back Squat- 6X3@70% or 4X8@RPE8.
*16 min cap. 2 sec pause.

Complete 4 Rounds:
10X- Bench Press (185/125)
5X- Step-up (55/35’s) RL=1
10X- DB Floor Chest Press (55/35’s)
5X- Single KB Front Squat (55/35) RL=1
10 cal- Bike or Row

Sumo Deadlift- Est. a 3RM or 4X8@RPE8. *16 min cap.
Start on any circuit:
C1: 4X15. Rest 1 min after set.
BB Hip Thrust (135/105)
Alt. TRX Hamstring Curl RL=1
C2: 4X10. Rest 1 min after set.
Braced DB Bent-over Row (55/35) RL=1
TRX Y’s
C3: For time: 10-9-8…1
KB Swing (55/35)
Burpee

Complete in any order/rep scheme:
100X- Wall Ball (20/14)
100X- Push-up
75X- DB Push Press (35/25’s)
75X- Sit-up
50X- DB Bench Press (55/35’s)
50 cal- Bike or Row

*Every 3 min stop and do 5X Burpees.

EMOM for 5 min on each. Rest 2 min between:
C1:
4X- Pull-up
12X- V sit-up
C2:
4X- DB Snatch (55/35) RL=1
12X- Starfish Sit-up RL=1
C3:
4X- TTB 
12 cal- Bike or Row
C4:
4X- BB Reverse Grip Bent-over Row (135/105)
20X- BB Lateral Jump Over RL=1