Pause Conventional Deadlift- 4X5@65% or RPE5 
*15 min cap. 2 sec pause.

Complete circuits in any order: 
C1: 3 sets. Rest 1 min after set. 
10X- Single Leg TRX Hamstring Curl 
20X- MB Squatted Side Steps

C2: 4 sets. Rest 1 min after set. 
5X- DB Inclined Row (55/35’s) 
10X- BB Reverse Grip Row (95/75) 
15X- DB Hammer Curl (25/15’s)

C3: For time: 20-15-10-5. 
TTB 
KB Swing (55/35)

Front Squat- 6X5@65% or RPE5 
*18 min cap.

Once done start on either circuit. 
C1: 4 Sets. Rest 90 sec after set. 
5X- Bench Press (65% or RPE5) 
10X- DB Floor Press (55/35’s)

C2: 4 Sets. Rest 90 sec after set. 
10X- Weighted Jump Squat (35/25’s) 
30 sec- ISO Lunge Hold

Start on either circuit: 
C1: 4 sets. Rest 60-90 sec after set. 
4X- Bench Press (75% or RPE5)
4X- KB OH Walk (35/25’s) 
12X- KB OH Tricep Ext. (35/25)

C2: 4 Rounds for time. 
5X- Stationary Lunge (35/25’s) 
10X- Wall Ball (20/14) 
15 cals- Bike

Warm-up: 3X10. 
BB Good Mornings (75/55) 
Regular Plank (45 sec.) 
TRX Low Rows 
*10 min cap.

Complete for time: 12-10-8-6-4-2. 
Conventional Deadlift (275/215) (185/125) 
Pull-ups 
Bar Facing Burpees