Strength 1 Power snatch + overhead squat Heavy 2 Strength 2 Dips 4 x ME (max effort) - unweighted 4 x 5 - weighted^ ^It's fine if you want to try to add weight each [...]

Workout 4 RFT 30/25 cal row 15 Thrusters (95/65) 10 Toes to bar **Let's start the week on a good note with some rowing, pressing, and pulling. Move from one side of the room to [...]

BOO! Get outside and do something fun. Go on a hike. Go trick or treating. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Strength Step back lunges 4 x 4/leg (8 reps total) Workout 21-15-9 DB snatch (50/35)^ Burpees *200m run after each round. ^Total reps for the snatches

Partner Workout 20 RFT 9 Wall balls (20/14) 6 Box jumps (30/24) 3 Deadlifts (225/155) ^One person works while the other person rests until you've completed all 20 rounds, 10 rounds each. **OOooff!! We ready [...]

Strength Work Push/Pull/Core 40/20 x 12 1 - Floor press 2 - Renegade Row 3 - Hollow body hold (or progressions for the hollow hold) #Work for 40 seconds, rest for 20. Complete the cycle [...]