Front Squat- 4X4@60% or RPE5.
*15 min cap.

Start on any circuit:
C1: 3 sets. Rest 1 min after set.
10X- Step-up (35/25’s)
1 Min- Wall Sit

C2: 3X10. Rest if needed.
Declined Leg Raise
Ceiling Touch
Starfish Sit-up RL=1

E3:  Run 1 mile

Bench Press- Est. a 5RM or 4X12@RPE6.
*16 min cap.

Start on either circuit:
C1: 4 sets. Rest 1 min after set.
4X- DB Incline Bench (70/45’s)
12X- TB Tricep Ext. 

C2: EMOM until caught. Start at 2 reps, climb by 2.
Push-up (floor to lockout)
Sit-ups

Complete 4 Rounds:
10X- Pull-up
200Y- Farmers Walk (70/55’s)
10X- BB Reverse Grip Bent-over Row (135/105)
10X- DB Hammer Curl (25/15’s)
10X- Bar Facing Burpee

Pause Conventional Deadlift- 5X1 Build to RPE10 or 4X8@RPE5.
*16 min cap.

Complete 5 Rounds:
5X- BB Reverse Lunge (135/105) RL=1
10X- DB Stiff Leg Deadlift (70/55’s)
15X- MB Skier Lunge Jump RL=1
Run 200Y