- PUMP - Push & Pull 5 sets: 5-10 Strict Dips 5-10 Strict Pull-ups *Rest 1:30 in between sets. *Modify reps as needed but keep [...]

- POSTERIOR - Deadlifts 5 sets: 6 Dead Stop Deadlifts @ RPE 5 *conventional grip 12 DB Bulgarian Split Squats @ RPE 5 (6 per [...]

- MIDLINE - Core 4 sets: :20 sec Flutter Kicks :20 sec Russian Twists :30 sec L-Sit Hold on Pull-up Bar :30 sec Side Plank [...]

- PUMP - Press & Carry 5 sets of: 15 DB Bench Press @ RPE 5 100’ DB Farmer Carry @ tough weight *Rest 1:30 [...]

- LEG DAY - Back Squats 5 sets: 10 Back Squats @ RPE 5 5 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between [...]

- HYROX x DTSC - "3K and stuff" For Time: 1,500m Run Into: 5 Rounds: 100' KB Farmer Carry @ 70s/53s 20 Wall Ball Shots [...]

- TEAM DAY - "All hands on deck" 4 Rounds For Time: (Teams of 2) 500m Run / 1,000m Bike Erg 20 Synchro Alternating DB [...]

- SHOULDER PUMP - Upper: Push - Pull 5 sets: 4-5 Bench Seated Shoulder Press @ RPE 8-10 4-5 Pendlay Rows @ tough weights *Rest [...]

- OLY DAY - Weightlifting EMOM EMOM x 10: 3 Power Cleans + 2 Front Squats + 1 Squat Clean @ building *all in the [...]

- UPPER: PUMP - Push - Pull 4 sets: 6 DB Bench Press @ RPE 8-10 6 DB Bent Over Rows *per side @ heavy [...]