Complete strength in any order. *24 min cap. 
5X1@85-95% or 5X5@RPE5 
High Bar Back Squat 
Conventional Deadlift

Once done, complete 4 Rounds: 
15X- MB Goblet Squat (55/35) 
15X- MB Straight Leg Side Steps 
10X- Split Leg Lunge Jump RL=1 
100X- Jump Rope

Bench Press- 3X3@80%, 3X1@RPE10 or 6X8@RPE5 
*20 min cap.

Complete 5 Rounds: 
Run 200Y w/ WB (20/14) 
10X- DB Incline Bench (55/35’s) 
15X- WB Core Twist RL=1 
10X- BB Push Press (115/85)

Complete 100 Reps on each movement. Any order/rep scheme.

Push-ups 
Pull-ups 
V Sit-up 
Lunge (50 each side) 
KB Swing (55/35) 
BB OHP (55/35) 
Bike and/or Row (cals)

Conventional Deadlift- 5X6@70% or RPE5 
*18 min cap.

Start on any circuit once done. 
C1: 4X8. Rest 1 min after set. 
Nordic Hamstring Curl 
KB Stiff Leg Deadlift (55/45’s) 
30 sec.- Iso Bird-dog

C2: 4X15. Rest as needed. 
Inclined DB Row (35/25’s) 
Plate Overhand Curl (45/35) 
Run 400Y