30 Min AMRAP. Start at 2 Reps, climb by 2 reps until time is up.

Conventional Deadlift (165/135) 
Burpees Over Bar 
TTB or Hanging Knee Raise 
KB Swing (55/35) 
Run 200Y

Tempo Bench Press- 4X5 Build to RPE10. 
*16 min cap. 3/2/1 tempo.

Complete circuits in any order. 
C1: 4 Sets. Rest 1 min after set. 
15X- Plate Side Arm Raise (15/10’s) 
10X- BB Strict OHP (RPE10)

C2: 25-20-15-10. No Rest. 
Jump Squats 
DB Incline Bench (35/25’s) 
1 Min: V-sit

Sumo Deadlift- 2X4@70%, 2X2@80%, 2X1@90% or 6X8@RPE6 
*20 min cap.

Complete circuits in any order. 
C1: 4 Sets. Rest 1 min after set. 
5X- Negative Step-Down (35/25) 
10X- Single Leg Deadlift (35/25)

C2: 4 Rounds. 
100Y- Sprint 
1 Min- Wall Sit

Complete in order for time-
Complete 9 Rounds of: 
11X- Pull-ups 
11X- Sit-ups

Then in order: 
1000Y- Famers Carry (45/35’s) 
1001M- Bike or Row