Complete: 15-12-9-6.

Run 400Y w/ WB (20/14) 
DB Push Press (55/35’s) 
Wall Balls 
Bench Press (60% or 135/85) 
Hanging Leg Raise w/ WB

EMOM 8 Min: 
5X- Conventional Deadlift (60% or RPE6)

Start on any circuit once done. 
C1: 5 Sets. Rest 1 min after set. 
5X- Neg. BB Inverted Row 
8X- Neg. TRX Bicep Curl

C2: 5 Sets. Rest 1 min after set. 
10X- Neg. BB Stiff Leg Deadlift (95/75) 
1 Min- Iso. MB Glute Bridge

C3: 3X20. No Rest.
KB Swings (55/35) 
KB Hammer Curl

Complete Strength in any order: 
(3 sec) Negative BB Strict OHP- 4X5@60% or RPE8 Bench Press- 4XAMRAP@50% or 135/85 
*20 min cap.

Start on any circuit once done. 
C1: 4X10. Rest 1 min after set. 
Neg. DB Bench Press (55/35’s) 
Pause Push-up

C2: 4 Sets. Rest 1 min after set. 
5X- Pause BB Stationay Lunge (135/105) 
1 Min- Wall Sit Adductor Hold (20/14)

C3: 3 Rounds. No rest. 
Run 400Y 
10X- DB Thruster (35/25’s)

Complete for time: 5-10-15-20-20-15-10-5

Alt. DB Snatch (55/35) RL=2 
Jump Rope (X10) 
Pull-ups 
Burpees 
Conventional Deadlift (135/105)