7 Rounds for time:
4X- Sumo Deadlift (60% or RPE5)
17X- Plate Bent-over Row (45/35)
76X- Jump Rope

Complete strength in any order:
Strict OHP- 4X8@60% or RPE4
Bench Press- 3X10@65% or RPE5
*20 min cap

3 Rounds. AMRAP in 1 min: 1 min rest.
Wall Ball (20/14)
Sprint/Back Pedal
Row or Bike (cals)

Pause Low Bar Back Squat- 4X5@60% or RPE5 
*18 min cap. 2 sec pause.

Start on either circuit. 
C1: 5 sets. Rest 90 sec after set. 
8X- Stationary Lunge (35/25’s) 
1 min- Wall Sit

C2: 3X15. No Rest. 
Declined Leg Raise 
Ceiling Touch 
BB Core Roll-out

Finish with 800Y Run.

Pause Bench Press- 5X5 build to RPE10. 
*16 min cap. 3 sec pause.

Start on any circuit. 
C1: 15-12-9-6. Rest 1 min after set. 
BB Incline Bench (185/105) (135/65) 
KB OH Tricep Ext (55/35)

C2: 15-12-9-6. Rest 1 min after set. 
DB Bent-over Row (55/35’s) 
DB Bicep Curl (25/15’s)

C3: For time: 20-15-10-5. 
Pull-ups 
Push-up 
Sit-ups

EC: For time: 20-15-10-5
Run 400Y
Burpees