- STRENGTH - DB Strict Press + Carries 5 sets: 10 Alternating DB Z-Press @ as heavy as possible 50’ Sandbag Carry @ heavy :15 [...]

- STRENGTH - Power Snatch Cycling EMOM x 8: 1. 5 TnG Power Snatch @ RPE 7 2. Rest *Efficiency is the goal here. Get [...]

- BIKE & RUN INTERVALS - Every 5:00 minutes x 3 sets: 25/20 Cal Echo Bike @ Fast 300 Meter Run *Should be a hard [...]

- STRENGTH - Push + Pull 5 sets of: 9 DB Bench Press @ RPE 7-7.5 7 DB Deadlifts @ RPE 7.5 5 Strict Chin-ups [...]

- STRENGTH - Squat Clean Cycling EMOM x 8: 1. 5 TnG Squat Cleans @ RPE 7 2. Rest *Focus on being efficient and very [...]

- WORKOUT OF THE DAY - “Partner Triple 3ish” For Time: 4,000 Meter Ski Erg *switch every 500m 300 Double Unders 2 Mile Run Together [...]

- STRENGTH - DB Strict Press + Carries 5 sets: 10 DB Half Kneeling Strict Press (5 per side) @ as heavy as possible 100’ [...]

- STRENGTH - Power Snatch Cycling EMOM x 10: Min 1: 7 TnG Power Snatch @ RPE 6 Min 2: Rest *Efficiency is the goal [...]

- BIKE & RUN INTERVALS - Every 4:00 minutes x 3 sets: 20/15 Cal Echo Bike @ Fast 400 Meter Run *Should be a hard [...]

- STRENGTH - Push + Pull 5 sets of: 12 DB Bench Press @ RPE 6.5-7 9 DB Deadlifts @ RPE 7 3 Strict Pull-ups [...]