Sumo Deadlift- 5X3@80% or 5X8@RPE6.
*16 min cap.

Start on any circuit:
C1: 3 sets. Rest 1 min after set.
8X- BB Inverted Row
AMRAP- DB Reverse Fly (25/15’s)

C2: 3 sets. Rest 1 min after set.
8X- Deficit Hip Bridge (35/25’s) 
AMRAP- KB Swing (70/55)

C3: 3 Rounds for time:
Run 800Y-400Y-200Y
15X- L.B. Back Squat (135/105)
15X- Split Leg Lunge Jump RL=1

Complete strength in any order:
BB Front Squat- 5X2@80-90% or 4X8@RPE6.
Bench Press- Est. a 1RM or 4X8@RPE6.
*26 min cap.

Complete: 21-15-9.
Step-up (35/25’s) RL=1
DB Incline Bench (70/45’s)
Burpee
BB Push Press (115/85)

Complete 8 Rounds for time:
5X- Pull-ups
5 cal- Bike or Row
5X- DB Incline Bench Press (55/35’s)
5 cal- Bike or Row
5X- Dual KB Bent-over Row (55/35’s)
5X- DB Snatch (35/25) RL=2
5X- DB Floor Chest Press (55/35’s)
5X- DB Snatch (35/25) RL=2

Sumo Deadlift- Est. a 5RM or 4X10@RPE6. *15 min cap.

Complete 4 Rounds:
8X- Single DB Front Squat (55/35) RL=1
8X- BB Single Leg Deadlift (95/75) RL=1
Run 200Y
20X- Platform Reverse Lunge RL=1
20X- M.B. Squatted Side Step RL=1
Run 200Y