- 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. - [...]

- STRENGTH - Pause Back Squat 6 x 2 @ 70% *Perform 12 Double DB Reverse Lunges (6 per leg) *1-2 sec pause at the bottom. - WORKOUT OF THE DAY - For Time: 60 [...]

- WORKOUT OF THE DAY - 10 Rounds for time with a partner: *One partner works one partner rests 30 Cal Bike 24 Front Rack Lunges with Dumbbell 18 Renegade Rows (1,2,…) 12 Front Squat [...]

- STRENGTH - Bench Press 5 x 5 @ 65% *5-10 Strict Dips after each set. - WORKOUT OF THE DAY - AMRAP in 22 minutes 9 Overhead Squats 1 Legless Rope Climb (15 ft [...]

- WEIGHTLIFTING - Power Cleans 6 x 3 @ 55-65% *do not touch and go reps here. All for quality. - WORKOUT OF THE DAY - AMRAP 5 MIN x 4 *2 min rest between [...]

- CONVENTIONAL GRIP DEADLIFT - 5 x 5 @ 65% *6 GHD Back Extensions after each set. *Do not touch and go the reps. Reset at the bottom. - WORKOUT OF THE DAY - 50-40-30-20-10 [...]

- STRICT GYMNASTICS - 5 sets: 5 Wide Grip Strict Pull-ups 5 Strict HSPU *all for quality. Rest as needed in between sets. *Use bands & mats if necessary. - WORKOUT OF THE DAY - [...]

- STRENGTH - Back Squat 5 x 5 @ 65% *Perform 10 Front Foot Elevated DB Split Squats (5 per leg) - WORKOUT OF THE DAY - AMRAP 18 2 Toe to Bar 2 DB [...]

- WORKOUT OF THE DAY - For Time (with a Partner) BUY IN: 1,200 meter run together Then, 2 Rounds of: 100 Sandbag Lunges 50 Burpees over Sandbag 200 Meter Farmer's Carry 100 Sandbag Squats [...]