Bench Press- 5X8@65% or RPE5.
*16 min cap.

Complete for time in any order/rep scheme:
125X- Hand Release Push-ups 
100X- Chin-up
75X- DB Strict OHP (55/35’s)

*Every 3 min, stop and do 8 Burpees.

Tempo LB Back Squat- 5X3 Build to RPE10 or 4X8@RPE5.
*15 min cap. 3-3-1 tempo.

Start on any circuit. Complete 3X10 on each. Rest 1 min after set.
C1: 
DB Inclined Hamstring Curl (35/25)
KB Stiff Leg Deadlift (55/45’s)

C2:
Pause BB Hip Thrust (185/165)
Pause MB Hip Extension RL=1

C3:
BB Front Squat (135/105)
Jump Squat (35/25’s)

Conventional Deadlift- 8X3@75% or 5X10@RPE5.
*18 min cap.

Complete 4 rounds:
5X- Weighted Pull-up (RPE10)
5X- BB Bent-over Row (135/105)
Run 200Y
8X- Reclined DB Bicep Curl (35/25’s)
8X- DB Hammer Curl (35/25’s)
Run 200Y

BB Push Press- Est. a 1RM or 4X10@RPE5.
*15 min cap.

Start on either circuit:
C1: 5X8. Rest 90 sec after set.
Neg. BB Incline Bench Press (135/85)
Pause DB Tricep Kick-back (15/10’s)

C2: 8X8 for time:
Bike or Row (cals)
DB Thruster (55/35’s)
Sit-ups