Pause Low Bar Back Squat- 4X4@60% or RPE5 
*18 min cap. 3 sec pause.

Complete in order for time:

C1: 14-12-10-8-6. 
Pull-ups 
Single KB Swing (35/25) Reps split.

*Rest 3 min. Then do C2.

C2: 14-12-10-8-6. 
Conventional Deadlift (225/185) (165/125) 
Burpees Over Bar

Complete: 5-10-15-15-10-5.

DB Floor Chest Press (55/35’s) 
WB Hanging Knee Raise (20/14) 
Wall Ball (20/14) 
WB Core Twist RL=1 
DB Tricep Skull Crusher (25/15’s) 
Side Plank (30 sec)

Sumo Deadlift- 4X5@70% or RPE6 
*16 min cap.

Start on either circuit:

C1: 5X8. Rest 1 min after set. 
Pause BB Inverted Row 
Pause TRX High Row 
Pause Reclined DB Bicep Curl (25/15’s)

C2: For time: 6-8-10-8-6. 
DB Snatch (55/35) RL=1 
Rower (cals)

Bench Press- 2X5@60%, 2X3@75%, 2X1@RPE10 
*18 min cap.

Complete in any order/rep scheme: 
50X- BB Strict OHP (75/55) 
100X- V sit-ups 
150X- Push-ups (floor to lockout)

*Every 3 min, stop and do 10 Burpees (scale 5)