Complete strength in any order. 4X4@70% or RPE5 on both.
Sumo Deadlift
Low Bar Back Squat
*24 min cap.

Complete: 21-15-9
Jump Rope (X10)
Bulgarian Lunge (RL=1)
Wall Ball (20/14)

Complete 8 Rounds for time:
8X- Conventional Deadlift (135/105)
8X- Pull-ups
8X- Bar Facing Burpees
8 cal- Row

Complete 5 Rounds:
4X- KB Front Squat (55/35’s)
8X- BB Push Press (95/65)
12X- DB Floor Chest Press (55/35’s)
16X- Diamond Push-ups
200Y- Run

Pause Sumo DL- 3X4@60% or RPE5
*14 min cap. 2 sec pause at knee.

Start on any circuit.
C1: 4 sets. Rest 1 min after set.
10X- BB Inverted Row
15X- Plate Inclined Y’s (10/5’s)

C2: 4 sets. Rest 1 min after set.
10X- TRX Bicep Curl
15X- DB Hammer Curl (25/15’s)

C3: 3 Rounds. Rest if needed.
4X- KB Farmers Walk (70/45’s)
30 sec- ISO Superman

EC: For time- 50 cal Row