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 [...]

- POWER SNATCH + OH SQUATS - EMOM x 10: 1 Power Snatch + 4 Overhead Squats @ RPE 9 Rest *Move the bar well. [...]

- ROW & MIDLINE INTERVALS - Every 3:00 x 3 rounds: 35/30 Cal Row @ sustainable row Max GHDs in time remaining *Looking for :45-1:00 [...]

- OLYMPIC LIFTING + PLYO 0 EMOM x 10: 1 Squat Cleans @ RPE 8-9 9 Box Jump Overs @ 24”/20” *Squat Cleans = Stay [...]

- PRESS & HOLDS - 5 sets: 4 Barbell Strict Press @ RPE 8.5 4 KB Turkish Get-ups (2 per arm) @ tough load *Working [...]

3 Rounds of: 1K Run 30 Wall Balls (20/14) 1K Ski Erg 25 Sandbag Lunges (60/40) 1K Row 20 Burpee Broad Jumps *Long time domain. [...]

- WORKOUT OF THE DAY - For Time: w/partner 1000 Meter Run Together 80 Wall Balls @ 20/14 120 Cal Row *switch every 10 cals [...]

- PRESS & PULL - 5 sets: 4-6 DB Bench Press @ RPE 8 6-12 Kipping Pull-ups *Rest 1:00 in between sets. *Modify to Banded [...]