- PUMP - Upper: Push - Pull 5-6 sets: 1 Bench Press @ work up to heavy single *Rest 1:30 in between sets. - WORKOUT [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 6-7 sets: 1 Power Snatch + 1 Squat Snatch @ RPE 8-10 *Rest 1:30 in [...]

- UPPER & ABS - Core For Time: 50 GHDs 50 Medball Weighted Sit-ups @ 20/14 50 V-ups - HYROX x DTSC - "BAMBI" AMRAP [...]

- OLY & PUMP - Upper: Push / Pull 5-7 sets of: 1 Power Clean @ work up to a heavy single *Rest 1:00 in [...]

- LEG DAY - Back Squats For quality: 3 Back Squats @ 85% 2 Back Squats @ 90% 1 Back Squats @ 95% 1 Back [...]

- HYROX x DTSC - "Hand over Hand" AMRAP 12: 50' Sled Pull Hand over Hand @ 1 x 45 250m Row 50' Burpee Broad [...]

- TEAM DAY - "CC" 4 Rounds For Time: (In Teams of 2) P1: 800m Bike Erg / P2: 400m Run 18 Synchro Push Jerks [...]

- PUMP - Upper: Push - Pull 4-5 sets: 2-4 Bench Press @ RPE 8-9 4-6 Wide Grip Strict Pull-ups *Rest 1:30 in between sets. [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 1 Power Snatch + 1 Squat Snatch + 1 Hang Snatch @ RPE [...]

- UPPER & ABS - Body Building + Core 21-15-9 of: Empty Barbell Bicep Curls GHDs Banded Tricep Extensions @ light band V-ups DB Bicep [...]