Front Squat- 5X10@60% or RPE5. *16 min cap.

Start on either circuit once done:
C1: 4X20. Rest 1 min after set.
Deficit Sumo Squat (70/55)
Banded Prone Hamstring Curl

C2: AMRAP in 10 min. Start at 2 reps, climb by 2.
KB Swing (55/35)
Alt. Lunge
V Sit-up

Pull-up- 8X3@RPE10. *16 min cap.

Start on any circuit. Complete 3 sets on each. Rest 90 sec after set.
C1:
5X- KB Inclined Row (70/45’s)
AMRAP- Dropset KB Incline Row (35/25’s)

C2:
5X- DB Bicep Curl (35/25’s)
AMRAP- Dropset DB Bicep Curl (15/10’s)

C3: For time: 15-12-9-6.
Burpee Over Box
Bike or Row 

BB Strict OHP- Est. a 3RM or 4X10@RPE5. *14 min cap.

Start on either circuit. Complete 5X10 on each. Rest 1 min after set.
C1: 
Incline Bench Press (165/115)
DB Side Arm Raise (25/15’s)
TB Tricep Ext.

C2:
DB Floor Chest Press (70/45’s)
Plate Truck Driver (35/25) RL=1
KB OH Tricep Ext. (55/35)

EC: For time:
50X- Burpees

Conventional Deadlift- 2X3@75%, 2X2@80%, & 2X1@RPE10 or 5X8@RPE6.
*16 min cap.

Complete 4 Rounds:
8X-BB Suitcase Deadlift (95/75) RL=1
8X- Braced DB Bent-over Row (55/35) RL=1
30 sec- ISO Single Leg Hip Bridge (35/25) RL=1
1 Min- Hang from Rig
8X- DB Snatch (55/35) RL=1