Pause Sumo Deadlift- 5X3 Build to RPE10 or 4X8@RPE6.

*16 min cap.

Complete 4 Rounds. 10 Reps on each:

DB Stiff Leg Deadlift (70/55’s)

Bike (cals)

BB Hip Thrust (185/125)

Row (cals)

Side Lying Hip Raise RL=1

Bench Press- 5X3@80% or 4X12@RPE7.

*16 min cap.

Complete 3 Rounds:

100Y- Walking Lunge

15X- BB Incline Bench Press (135/85)

15X- Diamond Push-up

15X- DB Thruster (35/25’s)

Complete in order for time. Rest 2 min between.

C1: 5X10.

Conventional Deadlift (135/105)

DB Plank Row (25/15) RL=2

C2: 4X10.

Pull-up

DB Snatch (35/25) RL=2

C3: 3X10.

Run 400Y

Burpee

Complete 4 sets on C1 & C2. Rest 90 sec after set.

C1:

15X- Dual KB Quad Extension (35/25’s)

1 Min- Wall Sit w/ WB Adductor Hold (20/14)

C2:

15X- Neg. DB Bench Press (55/35’s)

15X- Pause DB Tricep kick-back (15/10) RL=1

C3: For time: 25-20-15-10-5.

Split Leg Lunge Jump RL=1

Push-up (floor to lockout)