Start on any circuit. Complete 4 sets on each. Rest 1 min after set.

C1:
10X- TRX Hamstring Curl
30 sec- ISO. Single Leg Hip Bridge RL=1
C2:
10X- Weighted Jump Squat (55/35’s)
1 Min- Wall Sit
C3:
10X- BB Core Roll-out
30 sec- Side Plank RL=1
C4: EMOM until caught. Start at 2, climb by 2 each round.
Burpee
DB Snatch (55/35) RL=2

BB Strict OHP- 4X8@60% or RPE5.
*12 min cap.

Complete 4 Rounds:
10X- Inclined DB Tricep Kick-back (25/15’s)
20X- Wall Ball (20/14)
10X- TRX Tricep Skull Crusher
Run 200Y
10X- KB OH Tricep Ext. (55/35)
20X- Sit-up

Sumo Deadlift- 4X6@70% or RPE5. *16 min cap.
Start on either circuit:
C1: 4 sets. Rest 1 min after set.
4X- Bulgarian Lunge (55/35’s)
12X- BB Stiff Leg Deadlift (135/105)

C2: 4 sets. Rest 1 min after set.
4X- Chin-up
12X- DB Hammer Curl (25/15’s)

C3: 15-12-9-6. No rest.
TTB
Single Arm
KB Swing (45/35) RL=1
Run 200Y

Complete strength in any order:
L.B. Back Squat- 4X4@75% or 4X8@RPE6.
Pause Bench Press- 4X2@80% or 4X8@RPE6.
*24 min cap.
Complete 3 Rounds:
20Y- Walking Lunge (35/25’s)
10X- DB Push Press
10X- Push-up
20Y- Walking Lunge 
10X- BB Incline Bench (135/95)
10 cal- Bike or Row