- UPPER: PUMP - Push - Pull 4 sets: 8 DB Bench Press @ RPE 7.5-8.5 8 DB Bent Over Rows *per side @ heavy [...]

- HYROX x DTSC - "Machines & stations" AMRAP 20: 100' Sled Push @ 3 x 45s 1,000m Bike Erg 100' Sandbag Lunges @ light [...]

TEAM DAY "There is no I in team" 3 Rounds For Time: (Teams of 2) 12 Wall Walk *one working ; one holds plank 400m [...]

- SHOULDER PUMP - Upper: Push - Pull 4 sets: 8 Bench Seated Shoulder Press @ RPE 6-7.5 8 Pendlay Rows @ tough weights *Rest [...]

- POSTERIOR STUFF - Lower: Pump 4 sets: 10 DB Romanian Deadlifts @ RPE 6-7.5 10 DB Bulgarian Split Squats @ RPE 6-7.5 *Rest 1:30 [...]

- MIDLINE - Core 30-20-10 of: Plate Weighted Sit-ups @ tough weight Russian KB Swings @ heavy Flutter Kicks *1,1,2,2 count *10:00 min to complete. [...]

- OLY DAY - Weightlifting EMOM  EMOM x 10: 2 Power Cleans + 2 Front Squats @ RPE 6-7.5 *Both in the same minute. *Singles [...]

- UPPER: PUMP - Push - Pull 4 sets: 10 DB Bench Press @ RPE 6-7.5 10 DB Bent Over Rows @ heavy :30 sec [...]

- TEAM DAY - "Party gone wrong " For Time: (Teams of 2) 500m Bike Erg ; 75 Double Unders *each 60 DB Reverse Lunges [...]

- SHOULDER PUMP - Upper: Push - Pull 4 sets: 10 Bench Seated Shoulder Press @ RPE 5.5-7 10 Pendlay Rows @ tough weights *Rest [...]