- STRENGTH - Pause Front Squats 5 x 4 @ RPE 6 or 65% *Perform 10 KB Russian Swings after each set. *2 sec pause [...]

- WORKOUT OF THE DAY - For Time: (with a Partner) Buy In: 100/80 Calorie Assault Bike Then, 5 Rounds of: 100’ Dumbbell Front Rack [...]

- STRENGTH - Strict Press 5 x 10 @ RPE 5 or 55% *Perform 5 Strict Dips or 15 Bench Dips after each set. - [...]

- STRENGTH - Deadlifts & Carries 5 sets: 12 DB Deadlifts @ RPE 6 100’ DB Farmers Carry @ same weight as DLs *Working on [...]

- STRENGTH - Strength Pause Bench Press 5 x 6 @ RPE 5 or 55% *Perform 10 Deficit Hand Release Push-ups after each set. *2 [...]

- STRENGTH - Upper Body Pulling 5 sets: 12 Barbell Bent Over Rows @ RPE 6 8 Ring Rows w/pause @ top of the rep [...]

- STRENGTH - Pause Front Squats 5 x 5 @ RPE 5 or 55% *Perform 5 Seated Explosive Box Jumps after each set. *2 sec [...]

- WORKOUT OF THE DAY - For Time: Teams of 2 *Split as needed, one partner works at a time. 80 Power Clean (95/65) 80 [...]

- OLYMPIC WEIGHTLIFTING - Work up to a: 2 Power Snatch @ RPE 8/10 *Not TnG. Quick reset in between reps. - WORKOUT OF THE [...]

- STRENGTH - Back Squat Work up to: 2 Back Squats @ RPE 8 *Keep reps explosive out of the squat. - WORKOUT OF THE [...]