AMRAP in 4 Rounds. 30 sec on: 15 sec off. 
Bike (cals) 
Row (cals) 
Skier Lunge 
V Sit-ups 
Bicycle 
Crunches

Pause Conventional Deadlift- 5X5@70% or RPE4 
*16 min cap. 1 sec pause at knee.

Start on either circuit. 
C1: 4 sets. Rest 1 min after set. 
5X- Pause BB Inverted Row 
10X- DB Hammer Curl (35/25’s) 
15X- Plate Bent-over Reverse Fly (15/10’s)

C2: 4 sets. Rest 1 min after set. 
5X- MB KB Stiff Leg Deadlift (35/25’s) 
10X- Pause MB Glute Bridge 
15X- MB Squatted Side Step

Pause HB Back Squat- 4X3@70% or RPE4 
*15 min cap. 2 sec pause.

Start on any circuit once done. 
C1: 4 sets. Rest 1 min after set. 
5X- Bench Press (65% or RPE5) 
10X- DB OHP (35/25’s) 
15X- Floor KB Skull Crusher (55/35)

C2: For time: 20-15-10-5. 
Jump Rope (X10) 
Sit-ups 
DB Front Squat (55/35’s)

Conventional Deadlift- 4X8@65% or RPE4 
*12 min cap.

Complete circuits in any order. 
C1: 4X15. Rest 1 min after set. 
Posterior Banded Deficit KB Sumo Squat (70/55) 
Jump Squats

C2: Complete in order for time. 
50X- Strict Pull-ups 
50X- Reclined Bicep Curl (25/15’s)

C3: 3 Rounds. 
Sprint 100Y