Bench Press- 5X5@65% or 4X10@RPE6.
*15 min cap.

EMOM for 5 min on each. Rest 2 min between.
C1:
10X- Sit-up
15X- Push-up

C2:
10X- DB Push Press (35/25’s)
15X- Mountain Climber RL=1

C3:
15 cal- Bike or Row 

Complete strength in any order. 3X2@80% or 4X8@RPE5.
H.B. Back Squat
Conventional Deadlift
*22 min cap.

Start on either circuit once done:
C1: 3 sets. Rest 90 sec after set.
5X- BB Platform Reverse Lunge (135/105) RL=1
10X- Single Leg Deadlift (35/25) RL=1

C2: 3X10. No rest.
Neg. Declined Leg Raise
Neg. Ceiling Touch
ISO V-sit (45 sec)
Run 400Y

Start on any circuit. Complete 5X8 on each. Rest 1 min after set.

C1: 
DB Inclined Preacher Curl (25/15’s)
KB Hammer Curl (55/35)

C2: 
TRX Y’s
DB Bent-over Reverse Fly (25/15’s)

C3: No rest.
Pull-up
BB Bent-over Row (135/105)
Burpees Over Bar
Run 200Y

BB Push Press- Est. a 10RM or 5X8@RPE6.
*14 min cap.

Start on any circuit. 4 sets on each. Rest 1 min after set.
C1:
8X- Bench Press (185/125)
AMRAP- Dropset Bench Press (135/75)

C2:
8X- T.B. Tricep Ext.
AMRAP- Diamond Push-up

C3:
8X- Kneeling Landmine Press (45/35) RL=1
AMRAP- DB Side Arm Raise (25/15’s)