TEAM DAY "Bro sesh" For Time: (Teams of 2) 120 Double Unders *Each 100 Cal Row 80 Bench Press @ 165/115 40 Sandbag Cleans @ [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 4 DB Bulgarian Split Squats *2 per side @ RPE 9 8 Barbell TnG Deadlifts [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 6 sets: 1 Power Snatch + 1 Squat Snatch @ RPE 7.5-8.5 5 High Box Jumps @ [...]

- MIDLINE - Crunch & Holds For Time: 1:30 Low Plank Hold 100 Weighted DB AbMat Sit-ups @ 25/15 1:30 Low Plank Hold *TC: 12:00 [...]

- PUMP - Upper: Push / Pull 5 sets of: 4 DB Bench Press @ RPE 8-9 2 Unbroken Barbell Hang Power Cleans @ RPE [...]

- LEG DAY - Lower: Squat / Unilateral 4-5 sets: 8 DB Farmer Walking Lunges @ RPE 7-10 8 DB Goblet Squats @ RPE 9 [...]

- TEAM DAY - "Controlled Chaos" For Time: (Teams of 2) 1,600m Ski Erg / 4,200m Bike Erg *both working at same time until completion. [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 6 DB Bulgarian Split Squats *3 per side @ RPE 8 10 Barbell Romanian Deadlifts [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch @ RPE 7-8 1 [...]

- MIDLINE - Crunch & Holds 4 sets: :20 sec L-Sit Hold 10 Weighted V-ups :40 sec Plank Down & Ups *10:00 min to complete. [...]