Part 1 Strict Press Build to a (Heavy for today) Set of 3 Part 2 Endurance 3 Rounds 4 minutes (Moderate) Machine of choice 2 minutes...

Every Minute on the Minute for 20 Minutes Min 1: 8 Tempo Goblet Squats (Tempo = 3030) Min 2: 10-12 Goblet Step Up w/ Slow Lower Min 3: 40...

LIFT @ 7 PM - Bench

Workout 1 set Push Up 55's Then 4 Rounds 10 Supinated Grip Bent Over Rows 10 Single Dumbbell Front Raise to Overhead Rest 2 Minutes then...

Part 1 Deadlift 0:00 9 Deadlift 2:00 7 Deadlifts 4:00 5 Deadlifts 7:00 3 Deadlifts 11:00 Max Unbroken Set Deadlift (12-20 reps) Part 2...

LIFT @ 10 AM & 5 PM - Deadlift

Every 2 Minutes x 10 Rounds 100m Row 3 (Difficult) Ring Rows/Seated Row/Bench Assisted Row/Bent Over Row 6 Push Up/From Knees/Elevated...

PART 1 EVERY 3 MINUTES X 5 ROUNDS 0:00 - 9 Barbell Back Squat 3:00 - 7 Barbell Back Squat 6:00 - 5 Barbell Back Squat 9:00 - 3 Barbell...

50 Reps of the following complex Renegade Row + Hammer Curl + Alternating Single Arm Shoulder Press

PART 1 1 Round 4 Minutes (Moderate) Row, Bike, Ski Rest 15 Seconds 2 Minutes (Comfortable) Row, Bike, Ski NO rest - Straight into- 1...

LIFT @ 7 PM - Push Press

3 SETS 1 SET = 2 ROUNDS OF THE FOLLOWING 20 Double Unders / DB Hop Overs/30 Single Skips 12 Alternating Dumbbell Power Snatch 20 Double...