- STRENGTH - Power Snatch + OH Squats EMOM x 10: 1. 5 Power Snatch @ RPE 5 2. 5 Overhead Squats @ RPE 5 [...]

- ROW/RUN & MIDLINE - Every 2:30 x 4 rounds: 20/15 Cal Row 1:00 Low Plank Hold *Should be a tough but sustainable pace here. [...]

- OLYMPIC LIFTING - EMOM x 10: 5 Squat Cleans @ RPE 4-5 5 High Box Jump Overs @ 30”/24” *Squat Cleans = can be [...]

- STRENGTH - Press & Holds 5 sets: 12 Barbell Strict Press @ RPE 5 6 KB/DB Turkish Get-ups (3 per arm) @ tough load [...]

- 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 [...]