Front Squat- 8X2@80% or 5X8@RPE5. *16 min cap.

AMRAP in 4 min on each. Rest 2 min between.
E1: Sit-up Over Box
E2: Bike or Row (cals)
E3: Lunge RL=2

Strict OHP- Est. a 10RM or 4X8@RPE6.
*14 min cap.

Start on any circuit. Complete 4X10 on each. Rest 1 min after set.
C1:
BB Incline Bench (165/105)
TB Tricep Ext.
C2:
Pause Push-up
KB OH Tricep Ext (55/35)
C3: For time.
DB Push Press (55/35’s)
Burpee
Starfish Sit-up RL=1

Pause Conventional Deadlift- 4X5@60% or RPE5.
*15 min cap.

Complete 4 Rounds:
5X- Chin-up
5X- Platform Reverse Lunge (55/35’s) RL=1
100X- Jump Rope
10X- DB Bicep Curl (25/15’s)
10X- DB Inclined Hamstring Curl (35/25)
10 cal- Bike or Row 

Front Squat- Est. a 10RM or 4X8@RPE7. *16 min cap.

Start on any circuit. Complete 3 sets on each. Rest 90 sec after set.
C1:
5X- H.B. Back Squat (225/175)
AMRAP- Dropset H.B. Back Squat (135/85)

C2:
5X- DB Bench Press (70/45’s)
AMRAP- Dropset DB Bench Press (55/25’s)

C3: For time: 21-15-9.
Split Leg Lunge Jump RL=1
Push-up (floor to lockout)
Bike or Row (cals)