Complete strength in any order. 3X2@80% or 3X8@RPE7.
BB Front Squat
BB Strict OHP
*20 min cap.

Complete 3 Rounds:
15X- Stationary Lunge (55/35’s) RL=1
30 sec- Single Leg Wall Sit 
15X- Single DB Bench Press (55/35) RL=1
30 sec- Single Arm Plank 
15 cal- Bike or Row 

Complete in order: 
100X- Push-ups (floor to lockout)
80X- DB Snatch (55/35) RL=2
60X- Chin-up
40X- DB Thruster (35/25’s)
20X- Conventional Deadlift (225/185)  

*Beat the clock: 25 Min Cap.
*50X- Burpee if you don’t complete in time.

BB Push Press- 5X4@65% or 4X8@RPE5. *15 min cap.

Start on any circuit. Complete 3 sets on each. Rest 90 sec after set.
C1:
8X- Neg. Bench Press (165/115)
AMRAP- DB Side Arm Raise (15/10’s)

C2:
8X- Pause BB Bent-over Row (135/105)
AMRAP- TB Reverse Fly

C3:
8X- Weighted Ceiling Touch (35/25)
8X- Weighted Core Twist RL=1
30 sec- Weighted ISO Leg Raise

Conventional Deadlift- Est. a 10RM or 5X8@RPE5.
*15 min cap.

Start on either circuit:
C1: 4 sets. Rest 1 min after set.
8X- Bulgarian Lunge (35/25’s) RL=1
15X- Banded Prone Hamstring Curl 

C2: AMRAP in 15 min:
100X- Jump Rope
15X- Goblet Squat (45/35)
15X- KB Swing (45/35)