Complete strength in order. 4X10@60% or RPE6. 
Bench Press 
High Bar Back Squat 
*22 min cap.

EMOM- Start @ 1Rep, climb by 1Rep until clock catches you.

Sit-ups 
Push-ups (floor to lockout) 
KB Goblet Squat (55/35)

Start on any circuit. 
C1: 5 Sets. Rest 1 min after set. 
4X- Farmers Walk (70/45’s) 
15X- TRX High Row

C2: 5 Sets. Rest 1 min after set. 
5X- BB Reverse Grip Bent-over Row (115/85)
15X- DB Lat Pull-over (55/35)

C3: 5 Sets. Rest as needed.
1 Min- Hang from Rig 
10X- DB Bicep Curls (25/15’s) 
10X- DB Hammer Curls (25/15’s) 
250M- Row

BB Strict OHP- Est. a 3RM or 5X8@RPE7 
*15 min cap.

Start on any circuit once done: 
C1: 5 Sets. Rest 1 min after set. 
5X- BB Incline Bench (RPE10) 
15X- Floor KB Skull Crusher (45/35)

C2: 5 Sets. Rest 1 min after set. 
10X- DB Seated OHP (35/25’s) 
AMRAP- DB Floor Chest Press

C3: 3 Rounds. No Rest. 
10X- Burpees 
50X- Mountain Climbers (RL=1)

Complete Strength in any order. 4X3@70% or 4X8@RPE6
High Bar Back Squat 
Conventional Deadlift 
*22 min cap.

Once done complete: 12-12-10-10-8-8 
Single KB Front Squat (35/25) 
Single Leg Stand-up (35/25) 
Jump Squats 
Bike or Row (cals)