- STRICT GYMNASTICS - 5 sets: 8-10 Strict Pull-ups 4-5 Weighted Straight Bar Dips *use thin bands as needed to achieve full range of motion. [...]

- STRENGTH - Front Squat 3 x 1 @ 92-95% of 1RM - WORKOUT OF THE DAY - AMRAP 20: 15 Calorie Air Bike 10 [...]

- STRENGTH - Barbell Back Rack Reverse Lunges 4 x 4 @ increasing load each set *Perform 15 Medball Weighted Sit-ups after each set. *rest [...]

- WORKOUT OF THE DAY - AMRAP 28: Teams of 2: 30 Cal Bike 21 Power Clean and Jerks 15 Lateral Burpees Over Bar 9 [...]

- STRENGTH - Barbell Z-Press 4 x 4 @ increasing load each set. *Perform 20 Banded Pull Aparts after each set @ challenging band *Z-Press [...]

- WEIGHTLIFTING - Hang Power Snatch 5 x 3 @ 67-74% of 1RM Snatch *rest as needed in between sets. *Goal is to go up [...]

- STRICT GYMNASTICS - 4 sets: 6 Weighted Push-ups 5 Ring Dips 4 Weighted Strict Chin-ups *use thin bands as needed to achieve full range [...]

- STRENGTH - Barbell Back Rack Reverse Lunges 4 x 8 @ increasing load each set *Perform 10 GHD Back Extensions after each set. *rest [...]

- STRENGTH - Front Squat 4 x 2 @ 87-90% of 1RM *Perform 12 DB Glute Bridges after each set. *Challenging DB. - WORKOUT OF [...]

- WORKOUT OF THE DAY - 10 Rounds (with a Partner): For Time: 50 Ft Dumbbell Front-Rack Walking Lunge (2xDB) 12 Dumbbell Deficit Push-Ups 18 [...]