Complete circuits in any order: 
C1: 5 Sets. Rest 1 min after set. 
5X- Pause Pull-ups 
25X- Plate Bent-over Row (45/35)

C2: 5 Sets. Rest 1 min after set. 
5X- Pause Inclined Row (55/35) 
25X- TB Reverse Fly

C3: 4 Sets. Rest 1 min after set. 
30 sec- ISO Bird-dog 
30 sec- ISO Superman 
10X- TRX Y’s 
AMRAP- DB Hammer Curl (35/25’s)

Front Squat- Est. a 3RM or 5X8@RPE5 
*15 min cap

Once done, start w/ 1 mile run (sc: 1200Y)

Then complete 4 Rounds of: 
10X- Bench Press (65% or 135/85) 
15X- DB OH Tricep Ext. (55/35) 
10X- KB Goblet Squat (55/35) 
30 sec- KB Goblet Squat Hold

Complete circuits in order for time:

C1: 3 Rounds. 
10X- Pull-ups 
20X- Push-ups 
30X- Air Squats

C2: 3 Rounds. 
10X- TTB 
4X- Farmers Carry (70/55’s)

C3: 
25 Cal- Bike or Row

Complete strength in any order: 
Front Squat- 4X5 Build to RPE10 
Pause Bench Press- 4X10 Build to RPE10 
*24 min cap.

Start on either circuit once done: 
C1: 4X10. Rest 60-90 sec after set. 
BB Floor Chest Press (185/135) (135/85) 
Seated DB OHP (35/25’s) 
TRX Skull Crusher

C2: 4X10. Rest 60-90 sec after set. 
Pause Seated DB Leg Ext (55/35) 
Jump Squat 
Bike or Row (cals)