Sumo Deadlift- Est. a 3RM or 5X8@RPE8.
*15 min cap.

Complete 4 Rounds. Rest as needed.
8X- Single Leg Deadlift (35/25) RL=1
10X- DB Bent-over Row (55/35) RL=1
8X- KB Bulgarian Lunge (55/35’s) RL=1
10X- Alt. Reclined Bicep Curl (25/15’s) RL=1

EC: 3 Rounds. No rest.
10X- Dragonfly
15X- Ceiling Touch
20X- Bicycle RL=1
250M- Row

HB Back Squat- 3X1@90% or 3X10@RPE8
*15 min cap.

Start on either circuit once done.
C1: 8-10-12-10-8. Rest 1 min after set.
DB Bench Press (70/45’s)
DB Strict OHP (35/25’s)
TRX Skull Crusher

C2: 8-10-12-10-8. Rest 1 min after set.
KB Goblet Squat (70/55)
Wall Sit (1 min)
Bike or Row (cals)

Complete circuits in order for time:
C1: 5 Rounds.
10X- Conventional Deadlift (135/105) (95/75)
20X- BB Lateral Jump-over RL=1

C2: 4 Rounds.
10X- BB Reverse Lunge RL=2
20X- KB Swing (55/35)

C3: 3 Rounds.
10X- Pull-up
20 cal- Bike or Row

Complete strength in any order:
HB Back Squat- 3X3@80% or 3X10@RPE6
Bench Press- 3X5@70% or RPE5
*22 min cap.

5 Min AMRAP on each circuit. Rest 2 min between.
C1:
10X- Push-ups (floor to lockout)
10X- TTB or Leg Raise

C2:
10X- WB Bear Hug Squat (20/14)
10X- WB Core Twist RL=1

C3:
Burpees Over Box