BB Strict OHP- Est. a 1RM or 4X8@RPE5. *14 min cap.

Start on any circuit:
C1: 4X10. Rest 1 min after set.
Bench Press (165/115)
DB Tricep Kick-back (25/15) RL=1

C2: 4X10. Rest 1 min after set.
DB Incline Bench (55/35’s)
KB Skull Crusher (55/35)

C3: 3X15. No Rest.
Push-ups
Jump Rope (X10)
DB Push Press (35/25’s)

H.B. Back Squat- 2X3@75% & 2X1@RPE10 or 4X10@RPE6.
*16 min cap.

Start on any circuit once done.

C1: 3 sets. Rest 1 min after set.
10X- BB Stiff Leg Deadlift (135/105)
20X- M.B. Hip Ext. RL=1
20X- M.B. Hip Abduction RL=1

C2: 3 sets. Rest 1 min after set.
10X- Step-up (55/35’s) RL=1
1 min- Wall Sit

C3: 3 rounds. 
Run 400Y
20X- Sit-ups

AMRAP in 5 min on each. Rest 2 min between.

C1: 5X on each.
Conventional Deadlift (135/105)
Burpees Over Bar

C2: 5X on each.
KB Goblet Squat (55/35)
TTB

C3: 5X on each.
Bike or Row (cals)
DB Thruster (55/35’s)

Complete in any order/rep scheme:
100X- Pull-up
100X- DB Bench Press (70/45’s)
75X- BB Bent-over Row (135/105)
75X- Push-up (floor to lockout)
50X- KB OH Tricep Ext (55/35)
50X- Wall Braced DB Bicep Curl (25/15’s)  

*Every 3 min, stop and do 5X Burpees.