- GYMNASTICS: UPPER - 5 sets: 3 Strict Pull-ups 3 Strict Chin-ups 3 Mixed Grip Strict Pull-ups *Rest as needed. - WORKOUT OF THE DAY [...]

- STRENGTH - Overhead Work 5 sets: 3 Overhead Squats @ RPE 8 *Move the bar well. The goal here is to improve positions & [...]

- BIKE & CARRIES TEST - For Time: 400 Meter DB Farmer Carry @ 50s/35s 40/30 Cal Echo Bike @ FAST *TC: 12:00 *Goal = [...]

- STRENGTH - Olympic Lifting + Plyo EMOM x 10: 3 Power Clean @ RPE 8-9 3 Seated High Box Jumps @ tall box *different [...]

- STRENGTH - Push + Plyo 4 sets: 1 Bench Press @ RPE 10 10 Hand Release Push-ups *Working on some pressing volume here. *Same [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) Buy in: 4,000 Meter Bike Erg *switch every 500m Into: 4 Rounds: 30 Deadlifts [...]

- PULLING / ACCESSORY - 5 sets: 8 Banded Strict Pull-ups @ grab a tough band but Unbroken. 8 Bent Over Rows @ RPE 9 [...]

- STRENGTH - Overhead Work 5 sets: 5 Overhead Squats @ RPE 7.5 *Move the bar well. The goal here is to improve positions & [...]

- BIKE INTERVALS - Every 1:00 x 6 rounds: 10/7 Cal Echo Bike @ AFAP *Should be a hard pace here. Looking for :30-:35 sec [...]

- STRENGTH - Olympic Lifting + Plyo EMOM x 10: 3 High Hang Power Clean @ RPE 7.5-8.5 6 Seated High Box Jumps @ tall [...]