- PRESS & PULL - 5 sets: 10 DB Bench Press @ RPE 5 5-10 Kipping Pull-ups *Rest 1:00 in between sets. *Modify to banded Kipping Pull-ups. Work on range of motion and volume. - [...]

- STRENGTH - Power Snatch + OH Squats EMOM x 10: 1. 5 Power Snatch @ RPE 5 2. 5 Overhead Squats @ RPE 5 *Move the bar well. The goal here is to improve [...]

- ROW/RUN & MIDLINE - Every 2:30 x 4 rounds: 20/15 Cal Row 1:00 Low Plank Hold *Should be a tough but sustainable pace here. Looking for :30-:45 of rest each set. - WORKOUT OF [...]

- OLYMPIC LIFTING - EMOM x 10: 5 Squat Cleans @ RPE 4-5 5 High Box Jump Overs @ 30”/24” *Squat Cleans = can be singles or TnG. Stay technical. - WORKOUT OF THE DAY [...]

- STRENGTH - Press & Holds 5 sets: 12 Barbell Strict Press @ RPE 5 6 KB/DB Turkish Get-ups (3 per arm) @ tough load *Working on some pressing volume here. *Same weight all across. [...]

- GYMNASTICS: UPPER - 5 sets: 3 Strict Pull-ups 3 Strict Chin-ups 3 Mixed Grip Strict Pull-ups *Rest as needed. - WORKOUT OF THE DAY - 4 Rounds For Time: 15 Toes To Bar 10 [...]

- STRENGTH - Overhead Work 5 sets: 3 Overhead Squats @ RPE 8 *Move the bar well. The goal here is to improve positions & squatting capacity overall. *Use racks. - WORKOUT OF THE DAY [...]

- BIKE & CARRIES TEST - For Time: 400 Meter DB Farmer Carry @ 50s/35s 40/30 Cal Echo Bike @ FAST *TC: 12:00 *Goal = 1-2 breaks during farmer carries. Fast bike to finish! - [...]

- STRENGTH - Olympic Lifting + Plyo EMOM x 10: 3 Power Clean @ RPE 8-9 3 Seated High Box Jumps @ tall box *different minutes. - WORKOUT OF THE DAY - EMOM x 16: [...]

- STRENGTH - Push + Plyo 4 sets: 1 Bench Press @ RPE 10 10 Hand Release Push-ups *Working on some pressing volume here. *Same weight all across. - WORKOUT OF THE DAY - AMRAP [...]