Start on any circuit:

C1: 5 sets. Rest 1 min after set.
5X- Weighted Pull-up (RPE10)
10X- DB Hammer Curl (25/15’s)

C2: 5X10. Rest 1 min after set.
KB Inclined Row (55/35’s)
Plate Reverse Grip Curl (45/35)

C3: 4 Rounds. Rest 1 min after set.
100Y- KB Farmers Carry (70/45’s)
200Y- Run
100Y- KB Farmers Carry

Front Squat- Est. a 1RM or 5X8@RPE7
*18 min cap.

Once done, start on any circuit:
C1: 12-10-8-6. Rest 1 min after set.
High Bar Back Squat (135/105)
KB Goblet Reverse Lunge (55/35)

C2: 4 Rounds.
400M- Row or Bike
15X- WB Bear Hug Squat (20/14)
15X- V Sit-up

Pause Conventional Deadlift- 5X5@60% or RPE5
*18 min cap. 2 sec pause at knee.

Complete: 21-18-15-12-9. Rest as needed.
MB Squatted Side Step
MB Glute Bridge
BB Core Roll-out (185/125)
45 sec.- BB Hold (185/125)
WB Sit-up Toss (20/14)

Start on any circuit below:
C1: 4XAMRAP. Rest 1 min after set.
Bench Press (185/105) (135/65)
BB Bent-over Row (135/105)

C2: 4X15. Rest 1 min after set.
DB Floor Press (55/35’s)
TRX High Row

C3: 4 Rounds. No Rest.
45 sec- Hollow Hold
30 sec.- Side Plank
Run 400Y