Low Bar Back Squat- 4X8@60% or RPE5 
*16 min cap.

Complete 5 Rounds: 
Run 400Y 
10X- Conventional Deadlift (135/105) 
8X- Burpees Over Bar 
6X- Pause Pull-up (3 sec)

Bench Press- 2X5@65%, 2X3@80%, 2X1@RPE10 
*18 min cap.

Complete 4 Rounds: 
4X- Plate OH Walk (45/35) 
8X- Incline Bench Press (RPE8) 
12X- TRX Skull Crusher 
16X- Push-ups (floor to lockout)

Start on any circuit below.

C1: 5 Sets. Rest 1 min after set. 
20X- Deficit KB Sumo Squat (55/35) 
15X- MB Hip Extension

C2: 5 Sets. Rest 1 min after set. 
10X- DB Lat Pull-over (55/35) 
10X- TRX Single Arm Row 
30 sec- ISO Superman Hold

C3: For time: 15-12-9-6. 
TTB 
Row (cals)

Pause Low Bar Back Squat- 5X3 build to RPE10 
*18 min cap. 3 sec pause.

AMRAP: 16 Min 
5X- Burpees 
10X- DB Floor Chest Press (55/35’s) 
5X- BB Thruster (95/75)