Complete: 20-18-16-14-12-10.
Run 200Y
Alt. DB Snatch (35/25) RL=2
Conventional Deadlift (95/65)
BB Lateral Jump-over RL=1
Bicycle RL=1

Pause Conventional Deadlift- 4X5@65% or RPE5
*16 min cap. 1 sec pause at knee.

Start on either circuit below:
C1: 4 sets. Rest 1 min after set.
10X- DB Reverse Fly (25/15’s)
10X- DB Bicep Curl (25/15’s)
1 Min- Hang from Rig

C2: 4 sets. Rest 1 min after set.
5X- Pause DB Bent-over Row (55/35)
10X- Pause Plate Hammer Curl (45/35)
1 Min- Weighted Suitcase Hold (70/45’s)

Bench Press- 6X5 build to RPE10.
*20 min cap.

Start on any circuit once done:
C1: 4 Sets. Rest 1 min after set.
8X- Standing DB OHP (35/25’s)
10X- Plank Push-up
C2: 4X10. Rest 1 min after set.
Alt. DB Bench Press
TRX Chest Press
C3: 3 Rounds. No Rest.
150X- Jump Rope
15X- KB Skull Crusher (45/35)
15X- Plate OH Sit-up (35/25)

Complete strength in any order:
Sumo Deadlift- 3X3@80% or RPE6
High Bar Back Squat- 3X3@70% or RPE6
*24 min cap.

Once done complete: 20-16-12-8.
BB Reverse Lunge (115/85)
Sit-ups
Single Leg Deadlift (45/35)
Jump Squat