- PUMP - Upper: Push / Pull 5 sets of: 6 DB Bench Press @ RPE 7-8 3 Unbroken Barbell Hang Power Cleans @ RPE [...]

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

- HYROX x DTSC - "Stamina" AMRAP 12: 100’ Sandbag Lunges @ light bag 200m Farmer Carry @ 70s/50s 1200m Run Max Burpee To Target [...]

- TEAM DAY - "Bars & Boxes" For Time: (Teams of 2) 45 Toes To Bar 40 Box Jumps @ 24"/20" 35 Squat Cleans @ [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 8 DB Bulgarian Split Squats *4 per side @ RPE 7 12 Barbell Good Mornings [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 4 Not TnG Power Snatch + 2 Snatch Balance @ RPE 6-7 3 Explosive Jump [...]

- MIDLINE - Crunch & Holds 30-20-10 of: Seconds of Hollow Rocks Seconds of Flutter Kicks Reps of GHDs or Plate Sit-ups *keep it fast. [...]

- PUMP - Upper: Push / Pull 5 sets of: 8 DB Bench Press @ RPE 6-7 4 Unbroken Barbell Hang Power Cleans @ RPE [...]

- LEG DAY - Lower: Squat / Unilateral 4-5 sets: 12 DB Farmer Step-ups @ RPE 7 8 DB Front Squats @ RPE 7 *Rest [...]

- HYROX x DTSC - "Run. Carry. Jump" For Time: 1 Mile Run 25 Burpee Broad Jumps 200m KB Farmer Carry @ 70/53 *Rest 2:00* [...]