- STRENGTH - Z-Press 5 x 4 @ RPE 7.5 or 80% *Perform 7 Strict Dips after each set. - WORKOUT OF THE DAY - 10 Rounds For Time: 30 Double Unders 9 Hang Power [...]

- STRENGTH - Clean + FS + Clean @ building 6 sets: *Goal is RPE 6.5/8 or 65-80% *Rest 1:30 in between sets. - WORKOUT OF THE DAY - 3 Rounds For Time: “X” Meter [...]

- STRENGTH - Pause DB Bench Press 5-5-3-3-1 @ building *Perform 5 Wide Grip Strict Pull-ups after each set. *RPE 8.5/10. *2 sec pause @ chest. - WORKOUT OF THE DAY - 3 Rounds For [...]

- PULLING / CARRY + MIDLINE - 4 sets: 50’ Sandbag Carry @ 150/100 or 100/50 10-15 GHDs *Rest 1:30 in between sets. - WORKOUT OF THE DAY - “Mary” AMRAP in 20 minutes: 5 [...]

- STRENGTH - Back Squats 5-4-3-2-1 @ building *Perform 10 DB Bulgarian Split Squats (5 per side) after each set. *1 @ RPE 9 or 90% - WORKOUT OF THE DAY - AMRAP 14: 3 [...]

- WORKOUT OF THE DAY - AMRAP 33 minutes: (Teams of 3) 18 Wall Ball (14/20) 18 Russian Kettlebell Swings (53/70) 18 Box Jumps (20”/24” 18 Burpees To Plate (25/45) *One team member must always [...]

- STRENGTH - Strength Z-Press 5 x 6 @ RPE 7 or 73% *Perform 3 Wall Walks after each set. - WORKOUT OF THE DAY - For Time: A) 0:00-11:00: 1 Mile Run 30 Power [...]

- STRENGTH - Power Clean + Clean + FS @ building 6 sets *Goal is RPE 6.5/8 or 65-80% *Rest 1:30 in between sets. - WORKOUT OF THE DAY - “DT” 5 Rounds For Time: [...]

- STRENGTH - DB Bench Press 5-5-4-4-3 @ building *Perform 5 Strict Pull-ups after each set. *RPE 8/10. - WORKOUT OF THE DAY - For Time: 45 DB Front Squats 20/15 Cal Echo Bike 30 [...]

- GYMNASTICS PULLING & MIDLINE - EMOM x 10: 1. 8-12 T2B 2. 9-12 GHDs *Rest 1:30 in between sets. *Pick a rep scheme you can do UB each set. *Scale to Knee Raises if [...]