Pause Sumo Deadlift- 5X4@65% or RPE5 
*18 min cap. 2 sec pause.

Complete 4 Rounds: 
5X- TRX Inverted Row 
10X- Plate Reverse Fly (15/10’s) 
15X- DB Hammer Curl (25/15’s) 
10X- BB Core Roll-out (135/105) 
5X- TTB or Hanging Leg Raise

Pause Bench Press- 5X3@80% or RPE4 
*18 min cap. 3 sec pause.

EMOM- 5 Min on each circuit. Rest 2 min after. 
C1: 
5X- BB Strict OHP (95/65) 
15X- Push-ups (floor to lockout)

C2: 
5X- Burpees 
15X- V Sit-ups

Bench Press- 3X5@65%, 3X3@75%, 3X1@RPE10. 
*20 min cap.

Start on either circuit: 
C1: 3X10. Dropeset to AMRAP. Rest 90 sec after set. 
DB Bench Dropsets (70/35’s)

C2: 3 Rounds. 
4X- KB OH Walk (35/25’s) 
*At each cone, perform 10 Push-ups and 10 Sit-ups. 
Bike 500M

Front Squat- 4X8@RPE8. 
*16 min cap.

Start on either circuit once done. 
C1: 4 sets. Rest 1 min after set. 
1 Min- Banded Squat Hold 
20X- Banded Hip Extension 
10X- Alt. Reverse Lunge RL=1

C2: 4X15. No rest. 
Decline Leg Raise 
Ceiling Touch 
Bicycle RL=1