- STRICT GYMNASTICS - 5 sets: 3 Deficit Strict HSPU 12-15 GHD Sit-ups *Rest as needed in between sets. *Deficit = 45/25 - WORKOUT OF THE DAY - For Time: 5 Rounds of: 15 Wall [...]

- STRENGTH - Deadlifts EMOM x 5: 4 Deadlifts @ 80% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - “Dirty Diana” For Time: 15 Calorie Echo Bike [...]

- STRENGTH - 5 sets: 3 Barbell Bench Press @ RPE 7-8 12 DB Bent Over Rows (6 per arm) *superset / Heavy DB. *rest as needed in between sets. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - For Time: (with a Partner) 100/80 Cal Bike 100’ Double KB OH Walking Lunge (each partner does 1x50 ft and switch) 50 Double KB Front Squats 100 GHD Sit-Ups [...]

- OLYMPIC WEIGHTLIFTING - Squat Clean + Front Squat + Push Press *Work up to: 3 x 1 @ 75% of Best CJ - WORKOUT OF THE DAY - AMRAP 15: 15 Box Jumps 12 [...]

- STRENGTH - Tempo Back Squat 4 x 3 @ 75% *Perform 10 DB Step-ups after each set. (5 per leg) *Tempo is 21X0. - WORKOUT OF THE DAY - EMOM 16: (40 seconds on [...]

- STRICT GYMNASTICS - 5 sets: 1 Wall Walk 2 Wall Facing HSPUs 3 Wall Facing Shoulder Taps *Rest as needed in between sets. *Use 1 mat if needed but goal is flat. - WORKOUT [...]

- STRENGTH - Deadlifts EMOM x 6: 5 Deadlifts @ 75% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - For Time: 10-9-8-7-6-5-4-3-2-1 of: Deadlifts (225/155) Double KB [...]

- STRENGTH - 5 sets: 5 Barbell Bench Press @ RPE 6-7 5 Strict Pull-ups *superset. *rest as needed in between sets. - WORKOUT OF THE DAY - 10 Rounds For Time: 8/10 Cal Bike [...]

Note: Murph Prep - WORKOUT OF THE DAY - “Murph Demarcation” For Time: (with a Partner, one partner works at a time) Buy-In: 1,000 Meter Row 800 Meter Run (together) 50 Pull-Ups 100 Push-Ups 150 [...]