- POWER SNATCH + OH SQUATS - EMOM x 10: 2 Power Snatch @ RPE 8 8 Overhead Squats @ RPE 8 *Move the bar [...]

- RUN & MIDLINE INTERVALS - Every 4:30 x 3 rounds: 800 Meter Run @ hard run Max Low Plank Hold in time remaining *Looking [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 1. 2 Squat Cleans @ RPE 7-8 2. 8 Box Jump Overs @ 24”/20” *Squat Cleans [...]

- PRESS & HOLDS - 5 sets: 6 Barbell Strict Press @ RPE 7.5-8 6 KB Windmill (3 per arm) @ tough load *Working on [...]

HYROX 01 AMRAP 30: 5 Burpees 10 Wall Ball Shots (20/14) 15 Cal Row 20 Sandbag Lunges (60/40 lbs) 25 Sit-ups 30 Meter Farmer Carry [...]

- WORKOUT OF THE DAY - For Time: w/partner 50 Front Squats @ 135/95 80 Box Jumps @ 24”/20” 40 Thrusters @ 155/105 60 Box [...]

- PRESS & PULL - 5 sets: 6-8 DB Bench Press @ RPE 7 3-5 Bar Muscle-ups *Rest 1:00 in between sets. *Modify to Box [...]

- STRENGTH - Power Snatch + OH Squats EMOM x 10: 3 Power Snatch @ RPE 7 7 Overhead Squats @ RPE 7 *Move the [...]

- ROW & MIDLINE INTERVALS - Every 4:00 x 4 rounds: 30/25 Cal Row 15-20 GHDs *Should be a hard pace here. Looking for :45-1:15 [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 3 Squat Cleans @ RPE 6-7 7 High Box Jump Overs @ 30”/24” *Squat Cleans = [...]