Low Bar Back Squat- 5X3@80% or RPE5 
*16 min cap.

Start on either circuit:

C1: 5X5. Rest 1 min after set. 
Bulgarian Lunge (45/35’s) 
BB Stiff Leg Deadlift (135/105)

C2: 3 Rounds for time. 
10X- TTB 
150X- Jump Rope 
20X- Skier Lunge Jump RL=1

Start on any circuit.

C1: 5 Sets. Rest 30 sec after set. 
10X- TRX Bicep Curls 
AMRAP- DB Hammer Curls (25/15’s)

C2: 5 Sets. Rest 30 sec after set. 
10X- TRX Tricep Skull Crusher 
AMRAP- DB Tricep Skull Crusher (25/15’s)

C3: For time: 20-15-10-5. 
Wall Ball (20/14) 
KB Swing (55/35) 
Bike (cals)

Start on E1 or C2. C3 must be done last.

E1: 5X10. Build to RPE10 
BB Hip Thrust

C2: 5 Rounds. Rest 1 min after set. 
15X- MB Squatted Side Step 
10X- MB Stiff Leg Deadlift (55/35’s)

C3: 21-18-15-12-9-6. No Rest. 
Jump Squat 
Push-ups 
DB Snatch (55/35) RL=1 
Jump Rope (X10)

Sumo Deadlift- 5X6@65% or RPE5 
*16 min cap.

Complete 5 Rounds: 
10X- Bench Press (185/125) (135/75) 
1 Min- Goblet Squat Hold (55/35) 
10X- KB Tricep OH Ext (55/35) 
10X- KB Tricep Skull Crusher 
15X- Weighted Ceiling Touch (25/15) 
15X- Weighted Core Twist RL=1