High Bar Back Squat- 5X4@75% or RPE5 
*18 min cap.

AMRAP for 3 Rounds- 1 Min On: 30 Sec Off 
Burpees 
TTB 
KB Swing (55/35) 
Sumo Deadlift (50% or 135/105)

Warm-up: 1200Y Run

Then start on any circuit below: 
C1: 5 Sets. Rest 1 min after set. 
5X- Pull-ups (RPE10) 
10X- TRX Bicep Curls

C2: 5 Sets. Rest 1 min after set. 
5X- Inclined DB High Row (RPE10) 
10X- Plate Hammer Curl (45/35)

C3: 4 Sets. Rest 1 min after set. 
20X- TB Reverse Fly 
20X- Plate Bent-over Row (45/35) 
20X- Supermans

Bench Press- Est. a 1RM or 6X8@RPE8 
*16 min cap.

Start on either circuit: 
C1: 4X8. Rest 1 min after set. 
Alt. DB Bench Press (55/35’s) 
Alt. One Arm Elevated Push-up

C2: 5-10-15-20. No Rest. 
BB Push Press (115/85) 
Jump Rope (X10)

Complete strength in any order: 
Sumo Deadlift- 6X2@85% or 6X8@RPE5 
High Bar Back Squat- 4X8@65% or RPE5 
*24 min cap.

Complete 3 Rounds of: 
5X- Bulgarian Lunge (35/25’s) 
25X- Wall Ball (20/14) 
50X- MB Glute Bridge 
Run 400Y