miki

6rds for total time – alternating: 10/7 Calorie Bike 7 HPCL (135/95) 1 Rope Climb 1m Rest AND 14/10 Calorie Row 7 HPCL (same bar) 1 Rope Climb 1m Rest “When in doubt tell the truth.” – Albert Einstein

Big congrats to all of our Youth Lifters this past Saturday! We are always so proud of their hard work! And BIG congrats to this kid! Niko has qualified for Nationals in Colorado Springs, June 24th – July 2nd. As most of you know, he puts in the work EVERY day, at the gym and

Every 4m for 6rds: Run 400m 5 Pull-ups 10 Push-ups 15 ASQs (Total of 31 reps per rd) “Challenging the meaning of life is the truest expression of the state of being human.” – Viktor E. Frankl

  FSQ 5×2 Build mod/heavy by feel Then, AMRAP 7 30 Double Unders 3 PCL (205/135) “Rough diamonds may sometimes be mistaken for worthless pebbles.” – Thomas Browne  

EMOTM 8 1 CL + 2 PJ (power or full CL) Build by feel Then, 7rds for time: 7R/7L DB HPCL (50/35) 7R/7L DB PP (same DB) 7 C2B “Remember upon the conduct of each depends the fate of all.” – Alexander the Great

3rds for time: 100m Farmer Carry (53/35+) 60 Double Unders 40 DB or KB Walking Lunges 20 Hollow Rocks “Trouble shared is trouble halved.” – Lee Iacocca

BSQ 5×2 Build mod/heavy by feel Then, Partner EMOTM 12 5 Burpees together *Partner 1 performs max Thrusters in remaining minute. *Partner 2 performs max Thrusters on minute 2 after the burpees, then again partner 1 – alternating for 12rds/6rds per partner *Score is max Thrusters (95/65) “Silence is the sleep that nourishes wisdom.” –

AMRAP 20 8 T2B 12 BJ (24/20) Run 200m “Have patience. All things are difficult before they become easy.” – Saadi