LB Back Squat- 4X3@80% or 4X8@RPE6 
*18 min cap.

Start on either circuit below: 
C1: 4 Sets. Rest 1 min after set. 
8X- Weighted Bulgarian Lunge (35/25’s) 
15X- MB Squatted Side Step

C2: 4X8. Rest 1 min after set. 3 sec neg. 
Negative Pull-ups 
Negative DB Bicep Curl (25/15’s)

C3: 3 Rounds. No Rest. 
15X- Jump Squats 
1 min- Wall Sit

For time complete 50 Reps on all movements. Any order/rep scheme.

Run 1600Y (can break up)
Alt. DB Snatch (55/35) RL=2
TTB or Hanging Leg Raise
Push-ups (floor to lockout)
Wall Ball Burpee (20/14)
Slosh Tube Lunges (RL=2)
Kneeling TRX Roll-out

Complete in order:

Run 800Y 
50X- KB Thruster (35/20) 
50X- KB Sumo Squat (35/20) 
Run 800Y 
50X- Plank Push-ups 
50X- Wall Ball (20/14) 
Run 800Y 
25 cals- Bike 
25 cals- Row 
25X- Burpees

Complete 5 Rounds of the complex. Build to heaviest load.

1X- BB Strict OHP 
3X- BB Push Press 
5X- BB Thruster 
*18 min cap.

Once done complete: 4-8-12-12-8-4. 
Bench Press (RPE10) 
DB Floor Chest Press (70/35’s) 
DB Side Arm Raise (25/15’s) 
Jump Rope (X10)