Complete 5 Rounds: 
8X- Conventional Deadlift (50%) 
Run 200Y 
8X- Bulgarian Lunge RL=1 
Run 200Y 
8X- Burpees Over Bar

BB Push Press- 4X5@65-75% 
*14 min cap.

Start on any circuit once done: 
C1: 4 sets. Rest 1 min after set. 
15X- DB Incline Bench (55/35’s) 
AMRAP- Push-ups

C2: 4 sets. Rest 1 min after set. 
15X- DB OH Tricep Ext. (35/25) 
AMRAP- DB Skull Crusher

C3: 3 Round for time.
150X- Jump Rope 
20X- Mountain Climber RL=1 
20X- V Sit-ups

Complete circuits in order: 
C1: 5 sets. Rest 1 min after set. 
10X- BB Inverted Row 
4X- Farmers Walk (70/45’s)

C2: 5 sets. Rest 1 min after set. 
10X- DB Lat Pull-over (70/45) 
15X- Plate Hammer Curl (45/35)

C3: For time: 16-14-12-10-8 
Alt. DB Snatch (35/25) RL=2 
Row (cals)

High Bar Back Squat- 4X5@60-70% 
*16 min cap.

Complete 4 Rounds. Rest as needed. 
5X- Bench Press (65% or 135/85) 
10X- Step-ups (35/25’s) RL=2
15X- BB Push Press (95/65) 
20X- Wall Ball (20/14)