Front Squat- 5X5@75% or 5X10@RPE5.
*16 min cap.

Complete 4 Rounds:
5X- Bench Press (205/125)
45 sec- KB OH Hold (55/35’s)
5X- Side Lunge (55/35) RL=1
45 sec- Squat Hold 
5X- Burpee 
45 sec- Bike or Row

Conventional Deadlift- Est. a 5RM or 4X8@RPE6.
*15 min cap.

Start on any circuit. Complete 4 sets on each. Rest 1 min after set.
C1:
4X- Pause Pull-up
16X- DB Bicep Curl (25/15’s)
C2:
4X- Pause Single Leg DB Hip Thrust (55/35) RL=1
16X- MB Squatted Side Step RL=1
C3: For time. 10-9-8…1
KB Swing (70/55)
DB Plank Row (35/25) RL=1

Buy in/out with a 800Y Run. Then complete in order:
50X- Step-up RL=1
50X- Bench Press (165/115
50X- Wall Ball (20/14)
50X- Goblet Squat (55/35)
50X- Push-up
50X- Weighted Sit-up (35/25)

Complete 5 Rounds:
5X- Conventional Deadlift (275/215)
20X- BB Lateral Jump-over RL=1
5X- KB Inclined High Row (55/35’s)
20X- Alt. DB Snatch (35/25) RL=2
5X- TRX Inverted Row
20X- DB Hammer Curl (25/15’s)