HB Back Squat- 5X8@65% or RPE5 
*18 min cap.

Start on any circuit below: 
C1: 5X8. Rest 1 min after set. 
Bench Press (65% or RPE5) 
DB Tricep Skull Crusher (35/25’s) 
Plank Push-up (per side)

C2: 4 sets. Rest 1 min after set. 
8X- Weighted Jump Squat (35/25’s) 
45 sec.- Iso. Lunge Hold

Complete circuits in any order: 
C1: 4 Sets. Rest 1 min after set. 
5X- DB Front Arm Raise (35/25’s) 
5X- DB Side Arm Raise 
15X- DB OHP

C2: 4 Sets. Rest as needed. 
10X- Strict Hanging Leg Raise 
15X- Crunch w/ Band 
30 sec.- Side Plank

C3: 4X10. No rest. 
Bike or Row (cals) 
Side Shuffle RL=1

Conventional Deadlift- Est. a 3RM or 5X6@RPE5 
*16 min cap.

Complete: 12-12-10-10-8-8. Rest as needed. 
Pull-ups 
KB Swing (55/35) 
TRX Inverted Row 
BB Good Mornings (95/75) 
Burpees Over Bar

Complete strength in order: 
HB Back Squat- Est. a 3RM or 5X6@RPE6 
Bench Press- 5X4@80% or RPE5 
*24 min cap.

Complete circuits in any order: 
C1: 4 Sets. Rest 1 min after set. 
10X- Incline Bench (165/105) (115/65) 
AMRAP- Push-ups

C2: 3 Rounds. No rest. 
Run 400Y 
20X- Sit-ups