Tempo L.B. Back Squat- 3X5@50% or RPE5.
*15 min cap. 3-3-1 tempo.

Start on any circuit. Complete: 15-12-9-6. Rest 1 min after set.
C1: 
TB Tricep Ext.
DB OH Ext. (25/15’s)
DB Skull Crusher

C2:
Pause Seated Plate Quad Ext. (45/35)
Goblet Squat (55/35)

C3: No rest.
DB Thruster (35/25’s)
DB Sit-up (35/25)
DB Core Twist RL=1

Complete strength in any order:
Pause Conventional Deadlift- 3X3@65% or 3X10@RPE6.
BB Hip Thrust- Est. a 10RM or 4X15@RPE6.
*24 min cap.

Start on either circuit:
C1: 4 sets. Rest 1 min after set.
8X- Pause Reverse Grip Inclined Row (55/35’s)
20X- TB Reverse Fly

C2: 4 sets. Rest 1 min after set.
8X- Pause TRX Bicep Curl
20X- DB Overhand Curl (15/10’s)

AMRAP in 5 min on each. Rest 2 min between.

E1:  Bench Press (185/125)
E2: Bike or Row (cals)
E3: Diamond Push-up
E4: Burpees Over Box

Conventional Deadlift- Est. a 10RM or 4X10@RPE6.
*15 min cap.

Complete in order:
Run 1 Mile

3 Rounds of:
20X- Pull-ups
20X- Reverse Lunge (35/25’s) RL=1
20X- V Sit-up