Pause Conventional Deadlift- 4X3@75% or RPE7 
*16 min cap. 2 sec pause at knee.

Start on either circuit once done.

C1: 5 sets. Rest 1 min after set. 
5X- Bulgarian Lunge (55/35’s) 
20X- Frog Pumps

C2: 5 sets. Rest 1 min after set. 
5X- Pause DB Inclined Row (55/35’s) 
20X- Plate Hammer Curl (35/25)