EMOM- 12 Min 
Odds: 2X- Conventional Deadlift (80% or RPE5) 
Evens: 8X- Pull-ups

Once done, start on any circuit: 
C1: 4 sets. Rest 1 min after set. 
6X- DB Bent-over Row (55/35) 
12X- TRX Reverse Fly

C2: 4 sets. Rest 1 min after set. 
15X- MB Hip Extension 
10X- Single Leg Deadlift (35/25)

C3: 20-15-10. No Rest. 
KB Swing (55/35) 
Row or Bike (cals)

Complete Strength in any order.
High Bar Back Squat- 4X2@80% or 4X10@RPE6
Pause Bench Press- 4X5@RPE10 (3 sec pause)
*22 min cap.

Complete: 20-18-16-14-12-10.
Wall Ball (20/14)
DB Floor Chest Press (55/35’s)
Run 200Y

BB Strict OHP- 6X5 build to RPE10. 
*15 min cap.

Partner WOD for time. Complete in order: 
C1: 16-12-8-4. 
DB Push Press (55/35’s) 
*Partner holds Wall Sit.

C2: 16-12-8-4. 
Bench Press (185/105) (135/65) 
*Partner spots.

C3: Run 1200Y combined 
*One rests while one runs.

Conventional Deadlift- 4X10@60% or RPE6 
*15 min cap.

Start on any circuit once done. 
C1: 25-20-15-10. Rest as needed. 
MB Squatted Side Step 
MB Hip Thrust 
Alt. Reverse Platform Lunge RL=1

C2: 25-20-15-10. Rest as needed. 
Pull-ups 
Iso V-sit (1 Min) 
Starfish Sit-up RL=1