- OLY & PUMP - Upper: Push / Pull 5 sets of: 1 Pause Power Clean *2 sec pause @ knees + 1 Power Clean [...]

- LEG DAY - Back Squats For quality: 5 Back Squats @ 80% 4 Back Squats @ 85% 3 Back Squats @ 90% 2 Back [...]

- HYROX x DTSC - "Running & stuff" AMRAP 30: 1,000m Run 50 Wall Ball Shots @ 20/14 500m/400m Ski Erg 100' Sandbag Walking Lunges [...]

- TEAM DAY - "DWTN PUMP SESH" 6 Rounds For Time: (In Teams of 2) 24 Cal Ski Erg *split as needed 18 DB Bench [...]

- PUMP - Upper: Push - Pull 4-5 sets: 4-6 Bench Press @ RPE 7.5-8.5 4-6 Strict Chin-ups *Rest 1:30 in between sets. - WORKOUT [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 1 Squat Snatch + 1 Hang Snatch @ RPE 7-8 3 Depth Drop [...]

- UPPER & ABS - Body Building + Core Body Building + Core 4 sets: :20 sec L-Sit Hold on Bar 15 KB Crush Bicep [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 1 Hang Power Clean + 1 Low Hang Power Clean + 1 Power [...]

- LEG DAY - Back Squats For quality: 10 Back Squats @ 75% 8 Back Squats @ 80% 6 Back Squats @ 85% 4 Back [...]

- HYROX x DTSC - "Bike. Squat. Run. Lunge" AMRAP 13: 800 Meter Bike Erg 20 Wall Ball Shots @ 20/14 10 Burpee Broad Jumps [...]