- UPPER: PUMP - Push - Pull 4 sets: 12 DB Bench Press @ RPE 5-6.5 12 DB Bent Over Rows @ heavy :30 sec [...]

HYROX x DTSC - "Bike a mile, Run a mile" - AMRAP 20: 1,600m Bike Erg 200’ Sandbag Walking Lunges 1,600m Run 200’ Sled Push [...]

- TEAM DAY - "New heights" AMRAP 30: (Teams of 2) 18 Partner Deadlifts @ 365/245 32 Box Jump Overs @ 24"/20" *split as needed [...]

- PUMP - Upper: Push - Pull 5 sets: 1 Pause Bench Press @ RPE 9-10 5 Weighted Strict Chin-ups *Rest 1:30 in between sets. [...]

- SQUATS & JUMP - OHS + Plyos 6-7 sets: 1 Overhead Squat @ RPE 7.5-10 1 Max Vertical Box Jump @ Tall *Rest 1:30 [...]

- GRUNT WORK - Core / Push / Carry 3 sets for quality: 35 Flutter Kicks *total reps 50m DB Farmer Carry @ as heavy [...]

- DEADLIFTS & SHOULDERS - Upper: Push / Pull 5 sets of: 5/3/3/1/1 Deadflits @ RPE 8-10 5 DB Z-Press @ RPE 10 *Rest 1:30 [...]

- LEG DAY - Front Squats For quality: 3 Front Squats @ 85% 2 Front Squats @ 90% 1 Front Squats @ 95% 1 Front [...]

- HYROX x DTSC - "Push. Pull. Squat" 3 Rounds For Time: 500m/400m Ski Erg 100' Sled Push @ 3 x 45s 50' Burpee Broad [...]

- WORKOUT OF THE DAY: SWEAT & SIP - "A NAUGHTY EXPERIENCE" AMRAP 23: (Teams of 2) 4 Squat Cleans *add 5-10 lbs after each [...]