- WEIGHTLIFTING - Snatch 5 x 2 @ 50-60% *do not touch and go reps here. All for quality. -WORKOUT OF THE DAY - 4 [...]

- STRICT GYMNASTICS - 5 sets: 5-7 Strict Pull-ups 5-7 Strict Dips *all for quality. Rest as needed in between sets. - WORKOUT OF THE [...]

- STRENGTH - Conventional Grip Deadlift 5 x 5 @ 50% *10 DB Glute Bridges after each set. *Do not touch and go the reps. [...]

- STRENGTH - Back Squat 5 x 6 @ 50% *Perform 10 Goblet DB Bulgarian Split Squats after each set. (5 per leg) - WORKOUT [...]

- WORKOUT OF THE DAY - For Time - in Teams of 2: 100/80 Cal Echo Bike 90 Box Jump Overs (24/20 in) 80 Kettlebell [...]

- GYMNASTICS TEST - Max Effort Unbroken HSPU *Rest 3:00 minutes Max Effort Unbroken Push-ups *take your time warming-up, get some reps in to ensure [...]

- STRENGTH - 4 sets: 12 Double DB Bulgarian Split Squats (6 per leg) 14 Single DB Step-ups (7 per leg) 16 Banded Pull Throughs [...]

- BIKE TESTING - 50/40 Calorie Bike For Time: *goal = men under 2:00 / women under 2:35 *Go hard, empty the tank here - [...]

- WORKOUT OF THE DAY - Part A: Clean and Jerk Speed Ladder With a running clock: Min 0-2: 15 Clean and Jerk @ 95/135 [...]

- STRENGTH - Build to a heavy single: Front Rack Forward Lunges (1L, 1R) - WORKOUT OF THE DAY - “Short Fortitude” EMOM x 20: [...]