Low Bar Back Squat- 2X3@75%, 2X2@80%, 2X1@RPE10 or 6X5@RPE5. *18 min cap.

EMOM- 5 Min on each circuit. Rest 2 min between.
C1: 8X on each.
Pull-ups
Burpees

C2: 5X on each.
Conventional Deadlift (225/185) (165/125)
Alt. Reverse Lunge (RL=1)

C3: 15X on each.
Banded Jump Squat
Sit-ups

BB Strict OHP- 5X5@65% or RPE5 
*14 min cap.

AMRAP- 20 Min. 
200X- Jump Rope 
20X- V Sit-up 
15X- Alt. Elevated Push-up 
15X- KB Bent-over Row (45/35’s) 
10X- DB Floor Chest Press (70/45’s) 
10X- BB Inverted Row

Start at 20 reps, then descend by 2 reps each round until the 2 rep round is done.

Pull-ups
Burpees
KB Swing (55/35)
Bike or Row (cals)

BB Push Press- 5X3 build to RPE10. 
*15 min cap.

Start on either circuit once done: 
C1: 5X10. Rest 1 min after set. 
Bench Press (60% or 135/85) 
DB Tricep Kickback (25/15)

C2: 3 sets. Rest 1 min after set. 
30 sec.- Iso Lunge Hold (35/25’s) 
10X- Goblet Side Lunges (35/25)

C3: 3 sets. No rest. 
15X- Plate OH Sit-up (35/25) 
30 sec.- Iso V-sit (35/25)