- GYMNASTICS PRESSING + DOUBLE-UNDER WORK - EMOM x 10: 5-10 HSPU @ 15-30 Jump Rope Skill Work *Double Unders, Crossovers or Double Under Crossovers. *If you are very efficient at Double Unders, practice a [...]

- STRENGTH - Conventional Grip Deadlifts 6 @ RPE 6.5 4 @ RPE 7 4 @ RPE 7.5 2 @ RPE 8 2 @ RPE 8.5 *Rest as needed. *Take your time. You can hook [...]

- STRENGTH - Bench Press + Strict Pulling For Quality: 9 Bench Press @ RPE 6 6 Bench Press @ RPE 6 3 Bench Press @ RPE 7 1 Bench Press @ RPE 7.5 1 [...]

- WORKOUT OF THE DAY - For Time: 60 Power Snatch @ 115/80 30 Synchro Burpees Over Bar 800 Meter Run (Together) 40 Overhead Squats @ 135/95 20 Synchro Burpees Over Bar 600 Meter Run [...]

- STRENGTH - Back Rack Lunges 10 @ RPE 6 10 @ RPE 6.5 8 @ RPE 7 8 @ RPE 7.5 *Perform 10 DB Gymnastics Squat after each set. *Lunges are forward. Use racks. [...]

- STRENGTH - 7 sets: 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ RPE 6-7.5 *Goal = Get vertical, use your legs, and speed under. *Stick to your RPEs. - WORKOUT OF [...]

- GYMNASTICS PRESSING + ODD OBJECT - EMOM x 12: 3 Wall Walks 5 Wall Facing HSPU @ use AbMat if necessary. 100’ KB Farmers Carry @ 70s/53s *Take your time. Priority is quality on [...]

- STRENGTH - Conventional Grip Deadlifts 9 @ RPE 5.5 6 @ RPE 6.5 6 @ RPE 7 3 @ RPE 8 3 @ RPE 8 *Rest as needed. *Take your time. You can hook [...]

- STRENGTH - Bench Press + Strict Pulling For Quality: 10 Bench Press @ RPE 5 8 Bench Press @ RPE 6 6 Bench Press @ RPE 6.5 4 Bench Press @ RPE 7 2 [...]

- WORKOUT OF THE DAY - 6 Rounds For Time: W/Partner 15 HSPU 20 Wall Ball Shots 25 Calorie Echo Bike *one partner working at a time, split reps as needed. *TC: 30:00 F: Hand [...]