Conventional Deadlift- 5X1@85% or 4X15@RPE5.
*15 min cap.

Complete: 20-18-16-14-12-10.
BB Reverse Lunge (135/105) RL=2
Run 200Y
Pause Banded Hip Thrust
Bike or Row (cals)
Single Leg Hip Bridge RL=1
Burpee

Bench Press- 6X3@70% or 4X15@RPE6.
*16 min cap.

Complete 3 Rounds:
8X- DB Push Press (55/35’s)
20Y- DB OH Walk (55/35’s)
25X- Push-up
20Y- DB OH Walk (55/35’s)
8 cal- Bike or Row

EMOM for 10 min:
3X- Pull-up 
10X- Sit-up Start on either circuit.

Complete 5X10 on each. Rest 1 min after set.
C1:
Inclined Row (55/35’s)
BB Lateral Landmine Row (45/35)

C2:
DB Bicep Curl (25/15’s)
DB Hammer Curl 

EC: For time:
50 cal- Row 

L.B. Back Squat- Est. a 10RM or 4X12@RPE6.
*16 min cap.

Start on any circuit. Complete 4 Rounds on each. Rest 1 min after set.
C1: 
5X- Conventional Deadlift (70% or 135/105)
15X- TRX Hamstring Curl

C2:
5X- Stationary Lunge (70/55’s) RL=1
15X- Banded Standing Hip Adduction RL=1

C3: No Rest.
Run 200Y 1
5X- KB Swing (70/55)