- POSTERIOR STUFF - Lower: Pump 4 sets: 12 DB Romanian Deadlifts @ RPE 5.5-7 12 DB Bulgarian Split Squats @ RPE 5.5-7 *Rest 1:30 [...]

- MIDLINE - Core 21-15-9 of: GHD Sit-ups V-ups *8 Candlesticks after each set. *10:00 min to complete. - HYROX x DTSC - “Roulette Wheel” [...]

- OLY DAY - Weightlifting EMOM EMOM x 10: 3 Power Cleans + 3 Front Squats @ RPE 5-6 *Both in the same minute. *Singles [...]

- 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 [...]