- TEAM DAY - "Bars & Boxes" For Time: (Teams of 2) 45 Toes To Bar 40 Box Jumps @ 24"/20" 35 Squat Cleans @ 115/80 40 Pull-ups 35 Box Jump Overs @ 24"/20" 30 [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 8 DB Bulgarian Split Squats *4 per side @ RPE 7 12 Barbell Good Mornings @ RPE 7 *Rest 1:00 in between sets. *Hold DBs [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 4 Not TnG Power Snatch + 2 Snatch Balance @ RPE 6-7 3 Explosive Jump Squat + 3 High Box Jump @ pick a tough [...]

- MIDLINE - Crunch & Holds 30-20-10 of: Seconds of Hollow Rocks Seconds of Flutter Kicks Reps of GHDs or Plate Sit-ups *keep it fast. *12:00 to finish. - HYROX x DTSC - "C2 and [...]

- PUMP - Upper: Push / Pull 5 sets of: 8 DB Bench Press @ RPE 6-7 4 Unbroken Barbell Hang Power Cleans @ RPE 6-7 *Rest 1:00 in between sets. - WORKOUT OF THE [...]

- LEG DAY - Lower: Squat / Unilateral 4-5 sets: 12 DB Farmer Step-ups @ RPE 7 8 DB Front Squats @ RPE 7 *Rest 1:00 in between sets. *Move well here. - WORKOUT OF [...]

- HYROX x DTSC - "Run. Carry. Jump" For Time: 1 Mile Run 25 Burpee Broad Jumps 200m KB Farmer Carry @ 70/53 *Rest 2:00* 800m Run 25 Burpee Broad Jumps 100m KB Farmer Carry [...]

- TEAM DAY - "Double Down" For Time: (Teams of 2) 120 Double Unders *Each 60 GHDs *one working ; one holds plank 40 Synchro S.A DB Shoulder To OH @ 50/35 100 Double Unders [...]

- POSTERIOR - Lower: Split Squats / Hinge 5 sets: 10 DB Bulgarian Split Squats *5 per side @ RPE 6 12 KB Swings *eye level @ RPE 6 *Rest 1:00 in between sets. *Hold [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 5 Hang Power Snatch + 5 Overhead Squats @ RPE 5-6 5 Seated High Box Jump @ pick a tough height *Rest 1:30 in between [...]