- TEAM DAY - "Double Down" For Time: (Teams of 2) 120 Double Unders *Each 60 GHDs *one working ; one holds plank 40 Synchro [...]

- POSTERIOR - Lower: Split Squats / Hinge 5 sets: 10 DB Bulgarian Split Squats *5 per side @ RPE 6 12 KB Swings *eye [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 5 Hang Power Snatch + 5 Overhead Squats @ RPE 5-6 5 Seated High Box [...]

- MIDLINE - Crunch & Holds Every 2:00 x 5 sets: 15 Hanging Knee Raises, Strict :30 sec Extended Plank Hold 15 DB Sit-ups *all [...]

- PUMP - Upper: Push / Pull 5 sets of: 10 DB Bench Press @ RPE 5-6 5 Unbroken Barbell Hang Power Cleans @ RPE [...]

- LEG DAY - Lower: Squat / Unilateral 5 sets: 12 DB Farmer Walking Lunges @ RPE 6 10 DB Front Squats @ RPE 6 [...]

- DTSC x HYROX - Conditioning: Aerobic AMRAP 30: 1,000m Run 25 Sandbag Walking Lunges @ light bag 500m Row 25 Wall Balls @ 20/14 [...]

- TEAM DAY - "Conga Line" For Time: (Teams of 2) 10 Wall Walks *one works; one HS Hold 30 Synchro Toes To Bar 400m [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 12 DB Bulgarian Split Squats *6 per side @ RPE 5 12 KB Deadlifts @ [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 6 Hang Power Snatch @ RPE 4-5 3 Broad Jump + Box Jump @ 24”/20” [...]