- STRENGTH - Bench Press 5 x 4 @ 75% *10 Empty Bar Bicep Curls after each set. - WORKOUT OF THE DAY - 6 MIN AMRAP 18 Alt DB Snatch 15/18 Cal Ski 18 [...]

- WEIGHTLIFTING - Clean 6 x 2 @ 70-78% *rest as needed in between sets. *all reps should be squats. - WORKOUT OF THE DAY - For Time: 30 GHD Sit-Ups 15 Hang Squat Cleans [...]

- STRICT GYMNASTICS - 4-5 sets: 5-7 Banded Strict C2B Pull-ups 3 Wall Walks *all for quality. Rest as needed in between sets. *use bands in order to pull all the way to your chest. [...]

- STRENGTH - Conventional Grip Deadlift 5 x 4 @ 75% *:30 sec Low Plank Hold after each set. *Do not touch and go the reps. Reset at the bottom. - WORKOUT OF THE DAY [...]

- STRENGTH - Back Squat 5 x 5 @ 75% *rest as needed in between sets. - WORKOUT OF THE DAY - For Time: 50/40 Calorie Bike 50 Air Squats 40/30 Calorie Bike 35 DB [...]

- WORKOUT OF THE DAY - 3 Rounds For Time: (w/partner) 1,000 Meter Row 50 Toes To Bar 30 Squat Cleans F: 65/95 P:105/155 E: 125/205

- STRENGTH - Pause Bench Press 6 x 3 @ 70% *12 DB Bent Over Rows after each set (6 per arm) *1 sec pause at chest. - WORKOUT OF THE DAY - AMRAP 16 [...]

- WEIGHTLIFTING - Snatch 6 x 2 @ 65-75% *rest as needed in between sets. *all reps should be squats. - WORKOUT OF THE DAY - For Time: 3-6-9-12-15-12-9-6-3: Hang Power Snatch Wall Ball Shots [...]

- STRICT GYMNASTICS - 5 sets: 3-5 Tempo Strict Pull-ups :10 sec Ring Support 10 Push-ups *all for quality. Rest as needed in between sets. *Tempo is 32X0 = 3 seconds going up, 2 second [...]

- STRENGTH - Pause Conventional Grip Deadlift 6 x 3 @ 70% *10-12 V-ups after each set. *1 sec pause below the knees. *Do not touch and go the reps. Reset at the bottom. - [...]