- STRENGTH - Back Squats 4 sets: 12 Back Squats @ RPE 4 8 DB Farmer Reverse Lunges (4 per side) @ RPE 6 *Rest [...]

- WORKOUT OF THE DAY - Buy in: 3,000 Meter Bike Erg Into: 6 Rounds: 20 Wall Balls @ 20/14 10 Burpee Box Jumps @ [...]

- PRESS & PULL - 5 sets: 2-4 DB Bench Press @ RPE 10 4-6 Bar Muscle-ups *Rest 1:00 in between sets. * Modify to [...]

- POWER SNATCH + OH SQUAT - EMOM x 10: 1. 1 Power Snatch + 1 Overhead Squat @ RPE 9-10 2. Rest *Move the [...]

- ROW, RUN & MIDLINE TEST - For Time: 50/40 Cal Row 25 GHDs 1,000 Meter Run 25 GHDs *TC: 13:00 *Modify as needed. Row [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 1. 1 Squat Cleans @ RPE 9-10 2. 10 Box Jump Overs @ 24”/20” *Squat Cleans [...]

- PRESS & HOLDS - 5 sets: 2 Barbell Strict Press @ RPE 9-10 2 KB Turkish Get-ups (1 per arm) @ tough load *Working [...]

AMRAP 30: (HYROX 03) 500 Meter Run 100’ KB Farmer Carry @ 70s/53s 500 Meter Ski Erg 100’ Sandbag Lunges @ 40/20 500 Meter Row [...]

- WORKOUT OF THE DAY - For Time: (w/partner) 60 Deadlifts @ 185/135 50 Box Jumps 400 Meter Run Together 60 Front Squats @ 135/95 [...]

- PRESS & PULL - 5 sets: 3-5 DB Bench Press @ RPE 9 5 Kipping C2B Pull-ups *Rest 1:00 in between sets. *Modify to [...]