L.B. Back Squat- Est. a 5RM or 5X8@RPE6.
*16 min cap.

Complete 3 Rounds:
10X- Bench Press (185/145)
1 Min- Plank Shoulder Tap
10X- Step-up (55/35’s) RL=2
1 Min- Wall Sit
10X- Burpee

Sumo Deadlift- 6X3@75% or 5X8@RPE6. *16 min cap.

Start on either circuit. Complete: 6-9-12-9-6. Rest 1 min after set.
C1:
Single Leg Hip Thrust (35/25) RL=1
Single Leg Deadlift (35/25) RL=1
Weighted Skier Lunge Jump (35/25) RL=1

C2:
TRX Inverted Row
BB Lateral Landmine Row (35/25) RL=1
KB Hammer Curl (45/35)

Start on any circuit:
C1: 3 sets. Rest 1 min after set.
20X- MB Hip Thrust
20X- MB Hip Ext. RL=1

C2: 3 sets. Rest 1 min after set.
15X- DB Bicep Curl (25/15’s)
15X- DB Hammer Curl

C3: For time: 21-15-9.
KB Swing (55/35)
Bike or Row (cals)
Burpee

Complete strength in any order. 
Bench Press- 5X5@70% or RPE5.
Tempo L.B. Back Squat- 3X5@60% or RPE5.
*22 min cap.

Complete 3 rounds:
20X- Close Grip Bench (135/105)
20X- Hand Release Push-up
20X- Wall Ball (20/14)
200X- Jump Rope