BB Front Squat- 4X3@70% or 4X10@RPE6. *16 min cap.

Start on any circuit. Complete: 12-12-10-10-8-8. Rest 1 min after set.
C1: 
Neg. Bench Press (165/95)
DB OHP (35/25’s)

C2:
Weighted Jump Squat (55/35’s)
Banded Adductor Lunge

C3: For time:
Wall Ball (20/14)
Burpee

AMRAP in 28 min. Start at 2 reps, climb by 2 each round.
Pull-up
DB Snatch (55/35) RL=2
DB Bench Press (55/35’s)
Step-up (35/25’s) RL=2
Bike or Row (cals)

Conventional Deadlift- 8X3@65% or 4X12@RPE6.
*16 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
10X- MB Goblet Squat (55/35)
15X- MB Hip Ext.
15X- MB Hip Abduction

C2: 4 rounds. No rest.
25X- TRX Mountain Climber RL=1
25X- Split Leg Lunge Jump RL=1
100X- Jump Rope

BB Strict OHP- 5X5 Build to RPE10 or 4X8@RPE6. *14 min cap.

Complete in order:
75X- BB Incline Bench (165/105)
50X- Push-up (hand release)
75X- DB Floor Chest Press (55/35’s)
50X- Push-up (floor to lockout)
75X- TB Tricep Ext.
50X- Push-up (90 degree)