- UPPER & ABS - Body Building + Core 4 sets: 1:00 min Plank Hold 20 GHD Sit-ups :30-40 Active Bar Hang 20 Empty Barbell [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 1 Power Clean + 1 Hang Power Clean @ RPE 6-7.5 5-10 Strict [...]

- LEG DAY - Back Squats For quality: 10 Back Squats @ 70% 8 Back Squats @ 75% 6 Back Squats @ 80% 4 Back [...]

- HYROX x DTSC - "Run. Carry. Run" For Time: Buy in: 1,000 Meter Run Then, 3 Rounds of: 100m Farmer Carry @ heavy 20 [...]

- TEAM DAY - "a whole bunch" A) For Time: (Teams of 2) 110 Box Jump Overs @ 24"/20" 90 Clean and Jerks @ 95/65 [...]

- PUMP - Upper: Push - Pull 4-5 sets: 8-10 Bench Press @ RPE 5-6.5 4-6 Strict Pull-ups *Rest 1:30 in between sets. - WORKOUT [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 3 Power Snatch + 3 OH Squats @ RPE 5-6.5 3 Explosive Box [...]

- UPPER & ABS - Body Building + Core 4 sets: 15 Flutter Kicks (1,1,2,2) 12-15 KB Crush Bicep Curls @ light 15 V-ups 12-15 [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 5 Low Hang Power Cleans @ RPE 5-6.5 10-15 Hand Release Push-ups *Rest [...]

- LEG DAY - Back Squats Lower: Squat / Unilateral For quality: 10 Back Squats @65% 8 Back Squats@ 70% 6 Back Squats@ 75% 4 [...]