“There are four questions of value in life… What is sacred? Of what is the spirit made? What is worth living for, and what is worth dying for? The answer to each is the same. Only love.” – Johnny Depp


– Weightlifting –

1) 10min to build to a heavy 2 rep hang clean + 1 jerk

2) EMOM x 5min:

2 hang clean + 1 jerk @ 90% of #1


– Strength/Gymnastics –

1a) STRICT Press – 4 x 5 (as heavy as possible, progressive)

1b) Weighted STRICT Pull-ups – 4 x 5

* All reps completed on a 5min clock *


– Conditioning –

AMRAP in 12min of:

10 thrusters  (75/55)

20 OH alt. reverse lunges  (75/55)


– Mobility –

Banded distracted hip from lunge position x 3-4min (w/ movement and position exploration)

Couch stretch w/front foot elevated x 2-3min ea side


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