“Life is like an onion, you peel it off one layer at at time, and sometimes you weep.” – Carl Sandburg


– Strength – 

EMOM x 8min

Hang Snatch – build from 60%, go as heavy as your technique allows


– Gymnastics – 

AMRAP in 2min:

Pull-ups – strict/kipping/butterfly – in as many sets as you need


– Conditioning – 

EMOM x 12min:

1st min: 30sec burpees

2nd min: 30sec thrusters  (95/65)

3rd min: 30sec hollow rocks

* repeat for 4 cycles *


– Mobility – 

Lateral seam mash w/ lacrosse ball x 5-10min ea side

Teachable Tuesday – Hollow Body Position/Rocks

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