Start on any circuit. 
C1: 4 Sets. Rest 1 min after set. 
5X- Pause Pull-ups (3 sec) 
10X- KB Hammer Curl (45/35)

C2: 4 Sets. Rest 1 min after set. 
5X- Pause Inclined Row (55/35’s) 
10X- DB Bicep Curl (25/15’s)

C3: 4 Sets. Rest 1 min after set. 
5X- Pause BB Reverse Grip Row (75/55) 
10X- TRX High Row

C4: 4 Rounds for time. 
10X- TTB 
10 cal- Row

Pause LB Back Squat- 5X3@70% or RPE5 
*3 sec pause. 
C1: 4 sets. Rest 1 min after set. 
15X- MB DB Hip Thrust (35/25’s) 
1 Min- MB Wall Sit 
*24 min cap.

Once everyones done, EMOM Challenge: 
Burpees (1st=1, 2nd=2, 3rd=3…)

Complete strength in any order. 
Sumo Deadlift- 3X6@70% or RPE5 
Tempo Bench Press- 3X6@55% or RPE5 (3-2-1) 
*22 min cap.

Start on any circuit once done. 
C1: 20-16-12-8. Rest as needed. 
Alt. Elevated Push-up RL=2 
WB Bear Hug Squat (20/14)

C2: 5X5. Rest 1 min after set. 
Stationary Lunge (55/35’s) 
Alt. ISO. DB Skull Crusher (35/25’s)

Bench Press- 6X2@80-90% or 6X6@RPE5 
*18 min cap.

Start on any circuit once done.

C1: 4X8. Rest 1 min after set. 
BB OHP (75/55) 
DB Side Arm Raise (25/15’s)

C2: 4 Sets. Rest 1 min after set. 
8X- DB Front Squat (55/35’s) 
30 sec.- Side Plank Adductor Hold

C3: 21-15-9 for time. 
Wall Ball (20/14) 
Jump Rope (X10)