- STRENGTH - Power Clean 1 @ 85% 1 @ 90% 1 @ Take a heavier attempt if 90% feels good. *Watch your footwork on [...]

- STRENGTH - Bench Press 2 x 1 @ 90% 1 @ 95% 1 @ Take a heavier attempt if 95% feels good. *Rest as [...]

- GYMNASTICS - 4 sets: Max Effort L-Sit Hold 100’ KB Farmers Carry 12 GHD Sit-ups *Use pull-up bar or parallettes. *No swinging. Heavy KBs [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 2 @ ascending load each set *Perform :30 sec Weighted Plank Hold after each set. *Do not [...]

- WORKOUT OF THE DAY - Strength Work up to a heavy single of: Back Squat *Goal here is finishing with something heavy for the [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 1000 Meter Row 10 Rounds of Macho Man 800 Meter Row 8 Rounds of [...]

- STRENGTH - Power Clean 2 x 1 @ 82% 1 x 1 @ 86% *Goal is to be as technical as possible on these. [...]

- STRENGTH - Bench Press 2 x 4 @ 84% 2 x 2 @ 88% *10 DB Bent Over Rows after each set. *5 per [...]

- STRICT GYMNASTICS -   4 sets:   20 Weighted Flutter Kicks (1,1,2,2) 15 Strict Hanging Knee Raises 10 GHD Sit-ups 5 Candlesticks   *No [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 3 @ ascending load each set *Perform :20 sec GHD Weighted Sorensen Hold after each set. *Do [...]