- WORKOUT OF THE DAY - "9/11 Tribute Throwdown" For Time: Buy in: 2001 Meter Row or Run Into: 11 Rounds of: 9 Pull-ups 11 [...]

- MIDLINE - Crunch & Holds For Time: 24 GHDs 1:00 min Plank Hold 48 Single Leg V-ups 1:00 min Plank Hold 24 GHDs *can [...]

- PUMP - Upper: Push / Pull 5 sets of: 3 DB Bench Press @ RPE 9-10 1 Hang Power Cleans @ RPE 9-10 *Rest [...]

- LEG DAY - Lower: Squat / Unilateral 4-5 sets: 8 DB Farmer Step-ups @ RPE 7-10 6 DB Goblet Squats @ RPE 10 *Rest [...]

- HYROX x DTSC - "There and Back" 5 Rounds For Time: 15/10 Cal Ski Erg 100' Farmer Carry @ 70s/53s 15/10 Cal C2 Bike [...]

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 [...]