Bench Press- 100X@50% or 135/65
Every time you rack complete:
25X- Wall Ball (20/14)
20X- DB Skull Crusher (25/15’s)
15X- Burpee
100X- Jump Rope

Conventional Deadlift- 5X3@75% pr 4X10@RPE5.
*16 min cap.

Start on either circuit once done. Complete: 6-9-12-9-6. Rest 1 min after set.
C1:
Chin-up 
DB Bent-over Row (55/35) RL=1
DB Bicep Curl (35/25’s)

C2:
KB Stiff Leg Deadlift (70/55’s)
Elevated Single Leg Hip Bridge (70/55) RL=1
Run 200Y

Complete strength in any order:
L.B. Back Squat- Est. a 3RM or 4X15@RPE5.
BB Strict OHP- Est. a 3RM or 4X15@RPE5.
*24 min cap.

Once done, complete 3 Rounds:
40Y- Walking Lunge (45/35)
*Every 20Y, do 25 Weighted Push-ups & Bear Hug Squats
15 cal- Bike or Row

Complete 8 Rounds:
10X- TTB
5X- Bar Facing Burpee
10X- Conventional Deadlift (135/105)
5X- Alt. DB Snatch (55/35) RL=1
10 cal- Bike or Row