- SKILLS - 12:00 min of: Crossover Singles Practice - WORKOUT OF THE DAY - For Time: 100 Double Unders 40 Alt DB Power Snatch [...]

- STRENGTH - Deadlifts Work up to: 2 Deadlifts @ RPE 8-9 *Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - 6 [...]

- STRENGTH: UPPER - Build to a 1 Bench Press @ RPE 9-10 *Take your time. - WORKOUT OF THE DAY - AMRAP 15 minutes: [...]

- WORKOUT OF THE DAY - 16 Rounds For Time: (with a Partner) Partner A: 30 Double Unders 10 Power Snatch (115/80) 5 Overhead Squats [...]

- OLYMPIC WEIGHTLIFTING - Clean Pull + Power Clean + Squat Clean + Jerk *Work up to: 3 x 1 @ 80% of Best CJ [...]

- STRENGTH - Tempo Back Squat 3 x 2 @ 85% *Perform 5 Explosive High Box Jumps after each set. (5 per leg) *Tempo is [...]

- STRENGTH - Deadlifts EMOM x 5: 3 Deadlifts @ 85% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE [...]

- CORE WORK - 30 Flutter Kicks (1,1,2,2) 15 V-ups *Rest as needed in between sets. - WORKOUT OF THE DAY - “Angie” For Time: [...]

- STRENGTH - 5 sets: 2 Barbell Bench Press @ RPE 8-9 12 Single DB Tricep Extensions *superset / Heavy DB. *rest as needed in [...]

- WORKOUT OF THE DAY - “31 Heroes” AMRAP 31: (w/Partner) Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) [...]