- UPPER: PUSH/PULL - Split Jerks 5 sets: 5/4/3/2/1 Split Jerks @ RPE 4-6 10 DB Bent Over Rows (5 per side) @ tough load [...]

- LEG DAY - Lower: Deadlifts 5 sets: 3/3/2/2/1 Pause Deadlifts @ RPE 6-8 10 DB Reverse Lunges (5 per side) @ RPE 6-8 *2 [...]

- CORE - Midline & Grip 3 sets: 100m KB Farmer Carry @ heavy :40 sec Dead Bar Hang 20 GHDs or Plate Sit-ups *move [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 6 Barbell Wide Grip Bench Press @ RPE 6-8 12 KB Gorilla Rows *total reps [...]

- LEG DAY - Strength: Pause Squats 5 sets: 3/2/2/1/1 Pause Back Squats @ RPE 6-8 12 KB Russian Swings @ tough load *2 sec [...]

- WORKOUT OF THE DAY - "A team pyramid' For Time: (Teams of 2) 250 Double Unders 50 Hang Power Cleans @ 155/105 P1: 1,000m [...]

- WORKOUT OF THE DAY - "4th of July - 'Merica" “`1776” For Time (Teams of 3) 200 Meter Run Together 100 Air Squats 100 [...]

- LEG DAY - Lower: Deadlifts 5 sets: 5/4/3/2/1 Pause Deadlifts @ RPE 5-7 12 DB Reverse Lunges (6 per side) @ RPE 5-7 *2 [...]

- CORE - Midline & Grip 30-20-10 of: Medball Sit-ups Leg Raises Over Medball *:40 sec Hang after each set. *move fast here. *12:00 min [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 8 Barbell Wide Grip Bench Press @ RPE 5-7 12 KB Gorilla Rows *total reps [...]