Complete strength in any order:
BB Hip Thrust- Est. a 5RM or 5X8@RPE8
Sumo Deadlift- 4X10@60% or RPE5
*22 min cap.

Complete: 20-16-12-8.
DB Snatch (55/35) RL=2
Sprinter Lunge RL=1
Burpees
TTB
Starfish Sit-up RL=1

Pause HB Back Squat- 3X3@70% or RPE5
*15 min cap. 3 sec pause.

Complete 4 Rounds:
8X- BB Stiff Leg Deadlift (135/105)
10X- TRX Pistol Squat RL=1
12 cal- Bike or Row
14X- Weighted Skier Lunge Jump (20/14) RL=1

Sumo Deadlift- Est. a 5RM or 5X8@RPE6
*16 min cap.

Start on any circuit:
C1: 8-10-12-10-8. Rest 1 min after set.
BB Inverted Row
DB Hammer Curl (35/25’s)

C2: 4X20. Rest 1 min after set.
Plate Inclined Reverse Fly (15/10’s)
Plate Bent-over Row (45/35)

C3: For time: 50 Reps on each in order.
Burpees
Pull-ups
Sit-ups

Bench Press- Est. a 1RM or 5X10@RPE8
*16 min cap.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
8X- DB Bench Press (70/45’s)
12X- TRX Skull Crusher

C2: 5 sets. Rest 1 min after set.
8X- BB Strict OHP (95/65)
12X- KB Skull Crusher (55/35)

C3: 15-12-9-6 for time.
Jump Rope (X10)
Wall Ball (20/14)