- OLYMPIC LIFTING - 5 sets of: 7 TnG Power Cleans @ RPE 4 Drop 7 TnG Push Jerks @ RPE 4 *Stay technical. *Rest 1:00 in between sets. - WORKOUT OF THE DAY - [...]

- STRENGTH - Back Squats 4 sets: 12 Back Squats @ RPE 4 8 DB Farmer Reverse Lunges (4 per side) @ RPE 6 *Rest 1:00-1:30 in between sets. *Same weight all across. - WORKOUT [...]

- WORKOUT OF THE DAY - Buy in: 3,000 Meter Bike Erg Into: 6 Rounds: 20 Wall Balls @ 20/14 10 Burpee Box Jumps @ 24”/20” Into: Buy out: 1,600 Meter Run *TC: 32:00 *One [...]

- PRESS & PULL - 5 sets: 2-4 DB Bench Press @ RPE 10 4-6 Bar Muscle-ups *Rest 1:00 in between sets. * Modify to Box Bar Muscle-ups or Banded Bar Muscle-ups or reduce reps. [...]

- POWER SNATCH + OH SQUAT - EMOM x 10: 1. 1 Power Snatch + 1 Overhead Squat @ RPE 9-10 2. Rest *Move the bar well. The goal here is to improve positions & [...]

- ROW, RUN & MIDLINE TEST - For Time: 50/40 Cal Row 25 GHDs 1,000 Meter Run 25 GHDs *TC: 13:00 *Modify as needed. Row = 3:00-3:30, Run = 4:00-4:30 *F = 25 AbMat Sit-ups [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 1. 1 Squat Cleans @ RPE 9-10 2. 10 Box Jump Overs @ 24”/20” *Squat Cleans = Stay technical but push the weights. *1 miss max. [...]

- PRESS & HOLDS - 5 sets: 2 Barbell Strict Press @ RPE 9-10 2 KB Turkish Get-ups (1 per arm) @ tough load *Working on some pressing volume here. *Same weight all across. This [...]

AMRAP 30: (HYROX 03) 500 Meter Run 100’ KB Farmer Carry @ 70s/53s 500 Meter Ski Erg 100’ Sandbag Lunges @ 40/20 500 Meter Row 100’ Burpee Broad Jumps *Establish a pace that you can [...]

- WORKOUT OF THE DAY - For Time: (w/partner) 60 Deadlifts @ 185/135 50 Box Jumps 400 Meter Run Together 60 Front Squats @ 135/95 50 Box Jumps 400 Meter Run Together 60 Shoulder To [...]