H.B. Back Squat- Est. a 5RM or 4X10@RPE6. *15 min cap.

Complete 4 Rounds:
5X- Bulgarian Lunge (70/55’s) RL=1
5X- Pause BB Reverse Grip Row (165/125)
20X- MB Straight Leg Side Step RL=1
20X- MB Plank Side Shuffle RL=1

EC:
100X- Superman
100X- Bird-dog RL=2

Strict OHP- Est. a 3RM or 4X10@RPE6.
*14 min cap.

Complete 3 Rounds:
Push-up Ladder
*KB OH Walk (55/35’s)
*20X- Push-ups at each cone.
Run 400Y

EMOM until caught. Start @ 1 rep, climb by 1 each round.
Pull-up
Burpee

Once done complete circuits in any order. 3X8 & 1XAMRAP.
C1:
BB Inverted Row
KB Hammer Curl (55/35)

C2:
DB Lat Pull-over (70/55)
Neg. DB Bicep Curl (25/15’s)

Pause Conventional Deadlift- 5X1@80% or 4X8@RPE5.
*16 min cap.

Complete 3 Rounds:
10X- H.B. Back Squat (185/155)
100Y- Walking Lunge 
10X- Wall Ball (20/14)
100X- Jump Rope