Pause High Bar Back Squat- 4X5 build to heaviest load.
*18 min cap. 3 sec pause.

AMRAP- 25 Min. Start at 2 Reps, climb by 2 each round. Push-ups 
DB Front Squat (55/35’s) 
Burpees

Complete 6 Rounds of:

10X- Sumo Deadlift (135/105) 
15X- V Sit-ups 
10X- KB Bent-over Row (55/35’s) 
15X- TTB or Hanging Leg Raise 
10 cal- Row (15 cal bike)

Complete strength in any order: 
BB Strict OHP- 5X1 Build to RPE10 
Pause Bench Press- 5X3@80% or RPE6 
*22 min cap.

Complete circuits in order: 
C1: 10-9-8-7-6-5. Rest 1 min after set. 
DB Bench Press (70/45’s) 
Pull-ups

C2: 6X15. Rest only as needed. 
KB Tricep Skull Crusher (55/35) 
KB Hammer Curl (55/35)

Complete strength in any order. 
4X3@75% or 4X6@RPE6 
High Bar Back Squat 
Conventional Deadlift 
*24 min cap.

Complete 4 Rounds: 
Run 400Y 
15X- Bulgarian Lunge (35/25) 
150X- Jump Rope 
15X- KB Goblet Squat (55/35)