Conventional Deadlift- 4X10@60% or RPE5 
*16 min cap.

Complete 4 Rounds: 
15X- KB Goblet Squat (55/35) 
200M- Row 
25X- KB Swing (55/35) 
1 min- Hang from Rig

Bench Press- 5X4@80% or RPE5 
*16 min cap.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
10X- Alt. DB Floor Chest Press (70/45’s) RL=1 
15X- TRX Skull Crusher

C2: 4 sets. Rest 1 min after set. 
10X- Alt. KB Inclined Row (55/35’s) RL=1 
15X- Plate Hammer Curl (45/35)

C3: 4 sets. No Rest. 
10X- Pull-ups 
15X- Push-ups

Front Squat- 5X1@Build to RPE10 or 5X8@RPE5 
*18 min cap.

Start on any circuit: 
C1: 4 sets. Rest 1 min after set. 
10X- MB BB Hip Thrust (RPE8) 
30 sec- MB Wall Sit

C2: 3 sets. No rest.
25X- Crunches 
25X- Bicycles RL=1 
30 sec- Hollow Hold

C3: Run 1200Y or Bike 2400M

Build to heaviest load on complex:
3X- BB Strict Press 
5X- BB Push Press 
*15 min cap.

Complete circuits in any order. 
C1: 4X10. Rest 1 min after set. 
DB Tricep Kickback (25/15) 
Single DB Tricep OH Extension

C2: 3X10. Rest 1 min after set. 
Plate Side Arm Raise (15/10’s) 
Plate Truck Driver RL=1 (35/25)

C3: For time: 20-15-10-5 
Wall Ball (20/14) 
Bike (cals)