- STRENGTH - Back Squats 3 sets of 2 at 85% Workout of the Day 10-15-20-15-10 Overhead Squat Cal Row Fitness: 35/45 Performance: 65/95 Elite: [...]

- STRENGTH - Deadlifts 3 sets of 2 at 90% Workout of the Day 6 MIN AMRAP X3 *1 min rest between rounds 100 M [...]

- ACCESSORY WORK - KB Overhead Walking Lunges 4 x 100 Ft *Alt Left Arm and Right Arm each set *Length of Rig to turf [...]

- STRENGTH - Power Snatch + Hang Power Snatches 4 sets of 2 at 75% - WORKOUT OF THE DAY - For time: 1 Mile [...]

- STRENGTH - Strict Press 4 sets of 2 at 75% *Each is Superset with 10 reps of Kb Strict High Pull - WORKOUT OF [...]

- WORKOUT OF THE DAY - 3 Rounds For Time in Teams of 2 30 Cal Bike 30 Box Jump Overs (24/20 in) 30 Pull-Ups [...]

- ACCESSORY WORK - 4 x SUPERSET: 10 Bent over Barbell rows With 7 strict pull ups or 14 ring rows *Weight on BB increasing [...]

- STRENGTH - Back Reverse Lunges 4 sets of 10 (5 each leg) Superset with 10 Goblet Squats - WORKOUT OF THE DAY - 3 [...]

- BIKE INTERVALS WARM-UP WOD - 2 Rounds for Time/ 40 Sec rest between rounds 21-15-9 calories F 18-12-7 calories M *12 min cap - [...]

- STRENGTH - EMOM x 7 Hang Power Clean + Front Squat 1 rep at 80% of best Clean. - WORKOUT OF THE DAY - [...]