Complete Strength in any order: 
(3 sec) Negative BB Strict OHP- 4X5@60% or RPE8 Bench Press- 4XAMRAP@50% or 135/85 
*20 min cap.

Start on any circuit once done. 
C1: 4X10. Rest 1 min after set. 
Neg. DB Bench Press (55/35’s) 
Pause Push-up

C2: 4 Sets. Rest 1 min after set. 
5X- Pause BB Stationay Lunge (135/105) 
1 Min- Wall Sit Adductor Hold (20/14)

C3: 3 Rounds. No rest. 
Run 400Y 
10X- DB Thruster (35/25’s)