Conventional Deadlift- Est. a 1RM or 4X12@RPE6.
*16 min cap.

Start on either circuit. Complete 4 sets on each. Rest 1 min after set.
C1:
10X- Pause BB Hip Thrust (225/185)
15X- MB Hip Ext.
15X- MB Hip Abduction

C2:
10X- Dual DB Bent-over Row (55/35’s)
15X- TRX High Row
15X- DB Bicep Curl (15/10’s)

Complete 8 Rounds:
8X- Sumo Deadlift (185/155)
8 cal- Bike or Row
8X- Inclined Low Row (55/35’s)
8 cal- Bike or Row
8X- DB Snatch (70/55) RL=2

Pause H.B. Back Squat- 5X6@60% or RPE5. *16 min cap. 3 sec pause.

Start on any circuit. Complete 3 sets. Rest 90 sec after set.

C1:
5X- DB Bench Press (70/45’s)
AMRAP- Dropset DB Bench Press (35/25’s)
C2:
5X- KB Tricep Skull Crusher (70/45)
AMRAP- KB Tricep Skull Crusher (35/25)
C3: For time: 21-15-9.
BB Thruster (95/75)
Push-up (floor to lockout)

Start on any circuit. Complete: 5X8 on C1 &C2. Rest 60-90 sec after set.

C1:
Chin-up
TRX Reverse Fly

C2:
Reclined DB Bicep Curl (25/15’s)
Reverse Grip DB Bicep Curl

C3: For time: 10-9-8…1
KB Swing (55/35)
Burpee Over Box
DB Plank Row (35/25) RL=1