Pause HB Back Squat- 4X5@60% or RPE5 
*16 min cap. 3 sec pause.

EMOM until the clock catches you. 1st=1X, 2nd=2x,…
DB Thruster (35/25’s) 
Push-up (floor to lockout)

Once done, complete as fast as possible: 
100X- Crunches 
100X- Bicycles RL=1 
100X- Reverse Crunch

Complete: 12-12-10-10-8-8. 
Conventional Deadlift (225/185) (165/125) 
Pull-ups 
TTB or Hanging Knee Raise 
100Y- Single Arm Farmers Carry (55/35) 
KB Swing (55/35) 
100Y- Single Arm Farmers Carry (55/35)

Tempo Bench Press- 6X5@70-80% or RPE5 
*16 min cap. 3-3-1 tempo.

Complete 4 Rounds: 
60Y- MB Bear Crawl 
8X- BB Incline Bench (135/85) 
10X- DB Floor Chest Press (70/45’s) 
12 cal- Bike or Row 
14X- Burpees

Conventional Deadlift- Est. a 3RM or 5X6@RPE5 
*15 min cap.

Complete 4 Rounds: 
10X- Single Leg Hip Thrust 
15X- KB Deficit Sumo Squat (55/45) 
20X- MB KB Goblet Squat 
Run 400Y