Pause Conventional Deadlift- 5X3@65% or 5X8@RPE6
*15 min cap. 2 sec pause.

AMRAP in 20 Min. Start at 2 reps, climb by 2 each round.
DB Snatch (55/35) RL=2
Single Arm KB Front Squat (55/35) RL=2
TTB or Hanging Leg Raise
Burpees Over Bar

Front Squat- 5X4@65% or RPE6
*16 min cap.

Complete 4 Rounds:
6X- BB Reverse Lunge (95/75) RL=1
8X- Single Leg Hip Thrust (35/25) RL=1
10X- Wall Ball (20/14)
12 cal- Bike or Row

Pull-ups: 4X3@RPE10
*10 min cap.

Start on any circuit once done:
C1: 4 sets. Rest 60-90 sec after set.
8X- Single Arm Landmine Row (45/35)
AMRAP- DB Hammer Curl (25/15’s)

C2: 4 sets. Rest 60-90 sec after set.
8X- DB Lat Pull-over (55/35)
AMRAP- Plate Reverse Grip Curl (45/35)

C3: 3 rounds. No rest.
100Y- Farmers Walk (70/45’s)
Run 200Y
100Y- Farmers Walk
20X- Sit-ups

Bench Press- Est. a 5RM or 5X10@RPE6 *16 min cap.

Start on any circuit:
C1: 4 sets. Rest 60-90 sec after set.
8X- DB Incline Bench (55/35’s)
AMRAP- Diamond Push-up

C2: 4 sets. Rest 60-90 sec after set.
8X- BB Floor Chest Press (185/125)
AMRAP- KB Skull Crusher (55/35)

C3: 15-12-9-6. No rest.
TRX Pike
Starfish Sit-up RL=1
Jump Rope (X10)