Pause LB Back Squat- 5X3@65% or RPE5
*16 min cap. 3 sec pause.

For time, complete: 25-20-15-10-5.
Pull-ups
DB Snatch RL=2 (55/35)
Burpees

Est. heaviest load possible for the complex:
1X- BB Strict OHP
3X- BB Push Press
5X- BB Thruster
*14 min cap.

Start on either circuit:
C1: 5 sets. Rest 60-90 sec after set.
10X- Bench Press (60% or 135/85)
15X- Diamond Push-up
20X- V Sit-ups

C2: 5 sets. Rest 60-90 sec after set.
10X- DB Floor Chest Press (70/45’s)
15X- Push-ups
20X- Mountain Climber RL=1

Conventional Deadlift- 5X2@80% or 5X8@RPE8
*15 min cap.

Complete 4 Rounds:
5X- BB Reverse Lunge (135/105) RL=1
25X- Wall Ball (20/14)
5X- Weighted Step-up (55/35’s) RL=1
25X- Skier Lunge Jump RL=1

EC: For time:
50 cal- Bike or Row
100X- Sit-ups

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Pause Pull-ups
25X- Plate Bent-over Row (45/35)

C2: 4 sets. Rest 1 min after set.
5X- Pause BB Inclined Row (135/105)
25X- MB Alt. Plank Side Shuffle RL=1

C3: 4 sets. Rest 1 min after set.
5X- Pause DB Bicep Curl (35/25’s)
25X- KB Hammer Curl (25/20)

C4: 4 Rounds. No rest.
10X- BB Core Roll-out
15X- Row (cals)