- OLY & PUMP - Upper: Push / Pull 5 sets of: 5/4/3/2/1 Power Cleans @ RPE 4-6 15 Push-ups *Rest 1:00 in between sets. [...]

- LEG DAY - Back Squats For quality: 10 Back Squats @ 60% 8 Back Squats @ 65% 6 Back Squats @ 70% 4 Back [...]

- HYROX x DTSC - "Pressure" AMRAP 10: 50 Wall Balls @ 20/14 1,000 Meter Run Max Meter Row in time remaining *Rest 2:00 AMRAP [...]

- TEAM DAY - "Echo Reaper" 4 Rounds For Time: (Teams of 2) 40 Cal Echo Bike *YGIG 30 Synchro Alternating DB Hang Snatch @ [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 4 DB Bulgarian Split Squats *1 per side @ RPE 8-10 4 Barbell TnG Deadlifts [...]

- WORKOUT OF THE DAY - "9/11 Tribute Throwdown" For Time: Buy in: 2001 Meter Row or Run Into: 11 Rounds of: 9 Pull-ups 11 [...]

- MIDLINE - Crunch & Holds For Time: 24 GHDs 1:00 min Plank Hold 48 Single Leg V-ups 1:00 min Plank Hold 24 GHDs *can [...]

- PUMP - Upper: Push / Pull 5 sets of: 3 DB Bench Press @ RPE 9-10 1 Hang Power Cleans @ RPE 9-10 *Rest [...]

- LEG DAY - Lower: Squat / Unilateral 4-5 sets: 8 DB Farmer Step-ups @ RPE 7-10 6 DB Goblet Squats @ RPE 10 *Rest [...]

- HYROX x DTSC - "There and Back" 5 Rounds For Time: 15/10 Cal Ski Erg 100' Farmer Carry @ 70s/53s 15/10 Cal C2 Bike [...]