Pause Bench Press- 5X5 Build to RPE10 or 4X10@RPE5.
*16 min cap. 3 sec pause.

Start on any circuit. Complete: 15-12-9-6. Rest 1 min after set.
C1:
Incline Bench Press (135/85)
Negative Push-up

C2:
DB Tricep Kick-back (25/15)
TRX Skull Crusher

C3: 
DB Side Arm Raise (35/25’s)
DB OH Hold (1 Min)

Conventional Deadlift- 3X2@80%, 3X1@RPE10 or 5X10@RPE6.
*16 min cap.

Complete: 10-9-8-7…1
Pull-up
Bulgarian Lunge (70/55’s) RL=1
DB Snatch (70/55) RL=2
Burpee
TTB

Complete strength in any order:
L.B. Back Squat- 5X1@85% or 4X12@RPE6.
Bench Press- Est. a 10RM or 4X12@RPE6.
*24 min cap.
Complete 3 rounds:
40Y- Weighted Walking Lunge (55/35’s)
15X- DB Incline Bench Press (55/35’s)
15 cal- Bike or Row

Complete 6 Rounds:
10X- Reverse Lunge RL=1
8X- Bike or Row (cals)
10X- Step-up RL=1
8X- Wall Ball (20/14)
10X- DB Snatch (55/35) RL=2  

EC: 100X on each in order:
Sit-ups
Bicycle RL=1