"When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure" - Peter Marshall


- Weightlifting - 

12min to establish 1RM Snatch


- Strength - 

12min to establish 1RM back squat


- Conditioning - 

For time:

20 - 14 - 8 reps of:

alt KB snatch  (1.5/1)

goblet squat  (1.5/1)


- Mobility 

Front foot elevated, PVC stacked couch stretch x 20 big breaths ea side

Bonesaw x 3-5min ea side

Achilles BB/KB mash x 3-5min ea side