Pause Sumo Deadlift- 6X4@65% or RPE5
*18 min cap. 2 sec pause.

Start on either circuit once done:
C1: 12-10-8-6. Rest 1 min after set.
TRX Inverted Row
Pause KB Inclined High Row (35/25’s)
Pause DB Bicep Curl (25/15’s)

C2: 12-10-8-6.
BB Good Mornings (135/105)
MB Weighted Glute Bridge (55/35)
Weighted Jump Squat (55/35’s)

Complete 3 Rounds. 1 min on: 30 sec off.
Bike (cals)
Sit-ups
Wall Ball (20/14)
Hollow Hold
Row (cals)
Superman Hold

HB Back Squat- 4X5@75% or RPE6
*16 min cap.

Complete 5 Rounds:
10X- Bench Press (RPE10)
8X- Weighted Step-ups (35/25’s) RL=1
10X- DB Floor Chest Press (70/45’s)
80X- Jump Rope
10X- Diamond Push-up

EC: For time in any order/rep:
50X- DB Thruster (35/25’s)
50X- Burpess

Sumo Deadlift- 3X1@90%, 3X10@60% or 6X10@RPE6
*18 min cap.

Complete 5 Rounds:
8X- Pull-ups
80Y- Farmers Walk (70/45’s)
8X- Goblet Reverse Lunge (55/35) RL=1
8 cal- Bike or Row