- 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 [...]

- STRENGTH - Push + Plyo 5 sets: 2 Bench Press @ RPE 9 8-10 DB Push-ups *Working on some pressing volume here. *Same weight [...]

- WORKOUT OF THE DAY - For Time: (Teams of 3) 1,500 Meter Ski Erg 48 Burpee Box Get-overs @ 48”/40” 48 Synchro DB Power [...]

- PULLING / ACCESSORY - 5 sets: 5 Wide Grip Strict Pull-ups 10 Bent Over Rows @ RPE 8 *w/barbell *Take your time. - WORKOUT [...]

- STRENGTH - Overhead Work 5 sets: 1 Snatch Grip Push Press + 9 Overhead Squats @ RPE 5 *Move the bar well. The goal [...]

- BIKE & CARRIES INTERVALS - Every 2:00 x 5 rounds: 10/7 Cal Echo Bike @ AFAP 100’ Sandbag Bearhug Carry @ HEAVY *Should be [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 3 Hang at knees Power Clean @ RPE 6.5-7.5 3 Seated High Box Jumps @ tall [...]