Low Bar Back Squat- 4X5@65% or RPE5 
*16 min cap.

Start on any circuit once done. 
C1: 4 Sets. Rest 1 min after set. 
5X- Weighted Bulgarian Lunge (55/35’s) 
25X- TRX Hamstring Curl 
10X- MB Straight Leg Side Step

C2: 4 Sets. Rest 1 min after set. 
5X- Single KB Suitcase Row (55/35) 
25X- TB Reverse Fly 
10X- KB Hammer Curl (55/35)

Tempo Bench Press- 5X3 build to RPE10. 
*18 min cap. 3/3/1 tempo.

Start on any circuit:

E1: 4 sets of Dropsets. Rest 1 min after set. 
8X- Incline Bench (125/85) 
AMRAP- Drop to (95/65)

C2: 18-15-12-9. Rest 1 min after set. 
DB Goblet Squat (55/35) 
Wall Sit (1 min)

C3: 4X8. Rest 1 min after set. 
DB Tricep Kickback (25/15) 
DB Tricep Overhead Ext.

High Bar Back Squat- Est. a 1RM or 5X6@RPE5 
*18 min cap.

Complete circuits in order once done. 
C1: 30-24-18-12-6. Rest as needed. 
Banded Weighted Glute Bridge (55/35) 
Goblet Alt. Reverse Lunge (55/35) RL=1

C2: 30-24-18-12-6. For time. 
BB Lateral Jump-over RL=1 
Alt. DB Snatch (55/35) RL=2 
Sit-ups

BB Strict OHP- Est. a 1RM or 5X6@RPE5
*14 min cap.

Complete 5 Rounds of: 
4X ea.- Single DB Push Press (55/35) 
8X- Bench Press (185/105) (135/85) 
12X- V Sit-up 
160X- Jump Rope or 400M- Bike