Complete 12 min EMOM on movements:
Odds: Sumo Deadlift- 2X @80% or RPE8
Evens: 8X- Pull-ups or TRX Pull-ups

Once done complete circuits in any order:
C1: 4 sets. Rest 1 min after set.
15X- BB Bent-over Row (75/55)
10X- Plate Hammer Curl (45/35)

C2: 4 sets. Rest 1 min after set.
10X- DB Bent-over Row (55/35)
15X- TRX Bicep Curl

Complete 4 Rounds:
400M- Bike
20X- KB Figure 8’s
400M- Row
1 Min- Wall Sit
400Y- Run
20X- V-situp

Complete strength in any order:
Bench Press- 4X8@65% or RPE5
Strict OHP- 4X2@85% or RPE5
*22 min cap.

Once done, complete 5 rounds of:
5X- Banded Bear Crawl
10X- Alt. DB Chest Press (55/35’s)
15X- KB OH Tricep Ext. (45/35)
Run 400Y

Low Bar Back Squat-6X1 build to RPE10 or 6X10@RPE5
*20 min cap.

Start on either circuit once done.
C1: 4X15. Rest 1 min after set.
Inclined DB Hamstring Curl
KB Stiff Leg Deadlift

C2: 20-18-16-14-12-10. No Rest.
Jump Squats
Split Leg Lunge Jump RL=1
Bike or Row (cals)