- STRENGTH - 5-4-3-2-1 of: Push Press + Push Jerk @ ascending load *Take your time in between sets. *1 rep = 1 Push Press [...]

- STRENGTH - Deadlifts 5 x 5 @ going up each set *Work up to a RPE 6.5-7.5 *Touch and go reps or reset at [...]

- STRICT GYMNASTICS - For Quality: 6-5-4-3-2-1 of: Wall Walks Strict Pull-ups *rest as needed. - WORKOUT OF THE DAY - “Sage: Invictus Benchmark” AMRAP [...]

- STRENGTH - Barbell Cycling 5-4-3-2-1 of: Power Cleans + Squat Clean *1 rep = Power Clean + Squat Clean *Reps must be touch and [...]

- STRENGTH - Bench Press 10-8-6-4-2 of: Bench Press @ ascending *15 Push-ups after each set. *Take your time here. *5 total working sets. - [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 125 Overhead Lunges (45/35 lb plate) 100 Cal Row 75 Wall Balls Shots @ [...]

- CROSSFIT OPEN 23.3 WORKOUT - Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 [...]

- CORE/MIDLINE - 4 sets: 30 Weighted Flutter Kicks (1,1,2,2 count) :20 sec GHD Sorensen Hold 10 GHD Sit-ups *Deload day because of The Open [...]

- STRICT GYMNASTICS - 5 sets: 5-7 Pause Strict Dips 5 Strict Pull-ups *rest as needed. *2 sec pause at top of the dip. *Modify [...]

- STRENGTH - Power Clean 10-8-6-4-2 of: Touch and Go Power Cleans *Going up in weight each set. *Rest as needed in between. - WORKOUT [...]