REST DAY! Get outside and do something fun. Enjoy a chocolate chip cookie. Or just relax! See you tomorrow!

Strength Push/Pull/Legs 40/20 x 4 1 - Windmill 2 - 1-arm DB High pull 3 - Weighted lateral lunge Workout For time 30 DB Curtis Ps (45/30)

Workout Old City Benchmark #2 "The Ghost" 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one [...]

Strength Bench press Heavy 3 with tempo (2 sec down, 1 sec hold) Workout “Death by Thrusters” EMOM x 15 Min 1 - 1 thruster Min 2 - 2 thrusters Min 3 - 3 thrusters [...]

Strength Clean pull + Hang squat clean Heavy 2 Workout 4 RFT 9 Pull ups 15 Wall balls (20/14) *Solid goal to do the wall balls unbroken

Workout 20 min AMRAP 15 Push ups 10 Box jump (24/20) 5 Deadlifts (225/155)