- 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 [...]

- STRENGTH - Back Rack Lunges 8 @ RPE 6 8 @ RPE 6.5 6 @ RPE 7 6 @ RPE 7 4 @ RPE 7.5 *Perform 10 Cossack Squats after each set. (5 per [...]

- STRENGTH - 7 sets: 1 Power Snatch + 1 OH Squat + 1 Dip Snatch @ RPE 5-7 *Goal = Get vertical, use your legs, and speed under. We are working on a Dip [...]

- GYMNASTICS PRESSING + ODD OBJECT - 4-5 sets: 3 Negative HSPU @ 3 sec down 6 HSPU w/pause at the bottom @ use 1 or 2 AbMats if necessary. 3’ Sandbag Cleans @ 150/100 [...]

- STRENGTH - Conventional Grip Deadlifts 12 @ RPE 5 10 @ RPE 5.5 8 @ RPE 6.5 6 @ RPE 7 4 @ RPE 7.5 *Perform :35 sec Low Plank Hold after each set. [...]

- STRENGTH - Bench Press + Strict Pulling For Quality: 8 Bench Press @ RPE 5.5 4 Bench Press @ RPE 6.5 2 Bench Press @ RPE 7.5 4 Bench Press @ RPE 6.5 8 [...]

- WORKOUT OF THE DAY - 10 Rounds For Time: W/Partner (5 rounds each) 15 Wall Balls @ 20/14 10 DB Bench Press @ 70s/50s 5 Burpee Box Jump Overs @ 30”/24" *Relay Style, one [...]

- STRENGTH - Back Rack Lunges 10 @ RPE 5.5 8 @ RPE 6 6 @ RPE 6.5 8 @ RPE 6 10 @ RPE 5.5 *Perform 10 Heels Elevated DB Goblet Squat after each [...]