- STRENGTH - Strict Press 4 sets of 6 at 65% 12 mins - WORKOUT OF THE DAY - 9 Min AMRAP -9/12 Cal Row -9 DB Push Jerk -6 Over rower Burpee *2 min [...]

- STRENGTH - Deadlifts 5 sets of 5 at 75% 14 mins - WORKOUT OF THE DAY - 3 rounds for time: 600 Run 30 Box Jumps 10 Deadlift Fitness: 95/135 18/24” (step ups optional) [...]

- SKILLS - Rope Climb Progression

- WORKOUT OF THE DAY - In Teams of 2: Partition as needed 60-50-40-50-60 Hang Power Clean Toes To Bar HSPU Fitness: 55/75, Pike HSPU Performance: 95/135 Elite: 115/165, Deficit HSPU 33 Cap*

- STRENGTH - Front Squats EMOM x 6 5 reps at 60% of 1 RM - WORKOUT OF THE DAY - 2 Rounds for time: 800 M Row 36 Chest to bar Pull up 24 [...]

- STRENGTH - Snatch Complex 1 Full Snatch + 1 Hang Snatch= 1 rep 1 rep EMOM x 7 at 60% +/- of 1RM - WORKOUT OF THE DAY - EMOM For As Long As [...]

- ACCESSORY WORK - 100m Farmer Carry 4 sets of 100m *1 min rest between Rounds - WORKOUT OF THE DAY - “Wise Men” Staring on the 00:00 Ascending in Weight for each AMRAP: AMRAP [...]

- STRENGTH - Bench Press 5 sets of 10 at 60% 15 mins - WORKOUT OF THE DAY - “Dumbbell Linda” For time perform the following with 2 Dumbbells: 10-9-8-7-6-5-4-3-2-1 DB Deadlift DB Floor Chest [...]

- STRENGTH - Deadlifts 4 sets of 6 at 70% 15 mins - WORKOUT OF THE DAY - For time: 400 M Run Buy in.. Directly into 21-15-9 Double KB Swing to Press Ring Dip [...]

In teams of 3 for time with a 33 min Cap: *One teammate must always be on Bike accumulating Calories *One teammate is performing movement *One teammate is resting *Teams may partition work as needed. [...]