Conventional Deadlift- 5X3@80% or 5X8@RPE5 
*18 min cap.

Start on any circuit once done: 
C1: 3X10. Rest 1 min after set. 
Nordic Hamstring Curls 
KB Suitcase DL (55/35)

C2: 3X10. Rest 1 min after set. 
Pause DB Inclined Row (55/35’s) 
Single Arm Landmine High Row (45/35)

C3: 3X10. Rest 1 min after set. 
Negative DB Bicep Curl (25/15’s) 
Plate Reverse Grip Curl (45/35)

EMOM for 4 Min on each circuit. 2 Min rest between each.

C1: 
10 cal- Row 
5X- Single Arm KB Swing (55/35)

C2: 
10X- Decline Leg Raises 
10X- Ceiling Touch 
10X- Starfish Sit-up RL=1

C3: 
10X- Burpees Over Bar 
5X- Single Arm DB Push Press (55/35)

C4: 
30X- TRX Mountain Climber RL=1 
10X- TRX Pike

Bench Press- 5X5@75% or RPE5

*16 min cap.

Start on either circuit once done:

C1: 5 sets. Rest 1 min after set.

5X- Pull-ups

10X- BB Bent-over Row (135/105)

15X- Plate Hammer Curl (45/35)

C2: 5 sets. Rest 1 min after set.

5X- Alt. DB Bench Press (70/45’s)

10X- Diamond Push-ups

15X- DB Tricep Skull Crusher (25/15’s)

Front Squat- 3X3@80%, 3X8@65% or 6X10@RPE5 
*18 min cap.

Complete: 6-8-10-10-8-6. 
Alt. BB Reverse Lunge (135/95) RL=1 
Bike (cals) 
Bulgarian Lunge (55/35) RL=1 
Wall Ball (20/14)