Front Squat- Est. a 3RM or 4X10@RPE6.
*15 min cap.

Complete 5 Rounds:
8X- Bench Press (185/125)
8X- Single Front Rack Step-up (35/25) RL=1
8X- DB Tricep Skull Crusher (25/15’s)
8X- Bike or Row (cals)

Start on any circuit. Complete 4 sets on C1&C2.
C1: 10X- Front Squat (165/135)
30 sec- Side Plank w/ Adductor Hold

C2: 10X- DB Stiff Leg Deadlift (55/35’s)
30 sec- ISO M.B. Side Lying Leg Raise

C3: EMOM for 10 Min:
Odds: 25X- High Knee To Box RL=1
Evens: 100X- Jump Rope

Conventional Deadlift- Est. a 3RM or 4X8@RPE7. *15 min cap.

Start on any circuit. Complete 3 sets on C1&C2. Rest 90 sec after set.
C1: 
5X- Pause BB Hip Thrust (275/245)
15X- Alt. Reverse Lunge RL=1

C2: 
5X- Chin-ups (RPE10)
15X- M.B. Plank Side Shuffle RL=1

C3: 5 Rounds for time:
6X- DB Snatch (55/35) RL=2
6 cal- Bike or Row 

EMOM for 5 min on each. Rest 2 min between.
E1:  20X- WB Bear Hug Squat (20/14)
E2: 20X- DB Bench Press (55/35’s)
E3: 20X- Sit-up
E4: 15 cal- Bike or Row  
*Every time caught do 5 Burpees at the end.