EMOM for 8 Min:
15X- Push-up
20X- Mountain Climber RL=1

Start on either circuit. Complete: 12-12-10-10-8-8. Rest 1 min after set.
C1: 
TB Tricep Extension
DB Skull Crusher (25/15’s)
Diamond Push-up

C2:
Weighted Sit-up (35/25)
Weighted Core Twist RL=1
BB Core Roll-out 

Conventional Deadlift- 6X5@75% or 4X10@RPE7.
*16 min cap.

Start on either circuit.
C1: 4 sets. Rest 1 min after set.
8X- Bulgarian Lunge (55/35’s) RL=1
16X- M.B. Straight Leg Side Step RL=1

C2: 4 sets. Rest 1 min after set.
8X- BB Inverted Row
16X- DB Bent-over Reverse Fly (15/10’s)

C3: For time: 15-12-9-6. 
Bike or Row (cals)
KB Swing (70/55)

Complete strength in any order:
Pause L.B. Back Squat- 4X3@75% or 4X10@RPE6.
BB Push Press- Est. a 3RM or 4X10@RPE6.
*22 min cap.

Start on either circuit. Complete: 15-12-9-6. Rest 90 sec after set.
C1:
Alt. DB Incline Bench Press (55/35’s) RL=1
Alt. One Arm Elevated Push-up RL=1

C2:
Step-up (70/55’s) RL=1
Single Arm KB Front Rack Squat (55/35) RL=1

Complete circuits in order. Complete: 6-8-10-8-6. Rest 1 min after set.
C1: 
DB Bench Press (70/45’s)
Chin-up

C2:
DB Incline Bench (55/35’s)
BB Bent-over Row (135/105)

C3:
Seated DB Bicep Curl (25/15’s)
DB Skull Crusher 

C4: 4@30sec. No rest.
Hollow Hold
ISO Superman