Conventional Deadlift- 5X5 Build to RPE10 or RPE5 
*16 min cap.

Complete circuits in any order. 
C1: 3 sets. Rest 1 min after set. 
5X- TRX Low Row 
AMRAP- Pull-ups

C2: 3 Sets. Rest 1 min after set. 
5X- DB Bicep Curl (25/15’s) 
AMRAP- DB Hammer Curl (25/15’s)

C3: For time: 20-15-10. 
Row (cals) 
KB Swing (55/35)

Pause Bench Press- 6X1 Build to RPE10. 
*18 min cap. 3 sec pause.

AMRAP in 18 Min: 
5X- Alt. Elevated Push-up RL=1 
20X- WB Bear Hug Squat (20/14) 
5X- WB Core Twist RL=1 
20X- DB Snatch (55/35) RL=2 
50X- Jump Rope

Complete circuits in any order.

C1: 4 Sets. Rest 1 min after set. 
10X- BB Inverted Row 
15X- TB Reverse Fly

C2: 4 Sets. Rest 1 min after set. 
5X- TRX Pull-ups 
10X- DB Lat Pull-over (55/35)

C3: 3 Rounds. No Rest. 
4X- Farmers Walk (70/45’s) 
*At each cone, 5 Burpees & 10 V Sit-ups 
8 Cal- Bike or Row

Complete strength in any order: 
Bench Press- 6X6@70% or RPE5 
BB Strict OHP- 4X10@65% or RPE5 
*22 min cap.

EMOM: 1st=1X, 2nd=2X, 3rd=3X… 
DB Thruster (55/45’s) (35/25’s) 
Push-up (floor to lockout)