Pause Bench Press- 5X5 build to RPE10. 
*16 min cap. 3 sec pause.

Start on any circuit. 
C1: 15-12-9-6. Rest 1 min after set. 
BB Incline Bench (185/105) (135/65) 
KB OH Tricep Ext (55/35)

C2: 15-12-9-6. Rest 1 min after set. 
DB Bent-over Row (55/35’s) 
DB Bicep Curl (25/15’s)

C3: For time: 20-15-10-5. 
Pull-ups 
Push-up 
Sit-ups

EC: For time: 20-15-10-5
Run 400Y
Burpees