- STRENGTH - Deadlifts 5 sets: 10 Deadlifts @ RPE 4 8 DB Split Squats (4 per side) @ RPE 6 *Move the bar well. [...]

- BIKE / MIDLINE - EMOM x 15: 1. :45 sec Max Cal C2 Bike 2. :45 sec Sit-ups 3. Rest *Score = Calories across [...]

- OLYMPIC LIFTING - 5 sets of: 7 TnG Power Cleans @ RPE 4 Drop 7 TnG Push Jerks @ RPE 4 *Stay technical. *Rest [...]

- 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 [...]