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Warm Up: 2min Bike 10 Mini Band Serratus Wall Slides 10 ASQ 5 Push Ups+Taps 5 Barbell Muscle CL+Press 5min “Champagne Moments” 2min for max reps 7/5 echo bike cal 7 burpees over bar Max thrusters (M) 2min rest x5 Post WOD: :60 Zottman Curls :60 Banded Tricep Ext x3 Extras: 12 Pause Ring rows 100’ DBL KB FR Walk X4 Crossover Symmetry

Warm Up: 7/7 KB Press (M) 25’ Bottoms up 90° walk-R (L) 25’ Bottoms up 90° walk-L (L) 7/7 Split stance KB Row (M) 3 Arch to Hollow (rig) 6mins Strength: E3M x4- Both in the 3M 7 Bench Press Max Rep strict pull ups “Man in the iron Mask” 2 MUs 4 Power Snatches (M) 300m Run 6RFT Extras: 30-30-30 Plate Partials 12 Narrow Low Row 15 Ys x4

Warm Up: 3min Hamstring flossing (barbell) 3 min Cardio Machine 5 Lungsters 7/7 1-leg glute bridge 5 Gator Rolls Strength: 7×1 E3M DL “Logan” P1: Max Distance Bike Erg P2:50’ Sandbag Carry (L-M) 50’ Walking KB Lunges (L) 10 min AMRAP Extras: 3×15 GHD sit ups 4×10 Reverse Hypers

Warm Up: Old man :15 Banded Facepull :15 Push up+taps :15 Hollow Rock :15 ASQ x4 “The Greatest Showman” 10-1! T2B -200/180 m Row after each round Right into 20-2! Push Up -200/180 m Row after each round Extras: 3×12 Lateral raises Crossover Symmetry

Full transparency: this blog was inspired by a conversation with a member and some recent reflections on my own experiences, and interactions with other athletes.. I’ve noticed a recurring theme of comparison affecting people’s happiness and self-worth, and I believe this topic is relevant to everyone.

Warm Up: Old man 25’ Walking Lungster 25’ Quad Crawl :15 Dead Hang 10 Counter Weight Squats 5 min Strength: 7×1 E3M FSQ “Free Guy” Teams of 3 P1: 50’ Sled push P2: 50’ sled push back P3: Rotate in 10 min AMRAP Extras: Accumulate :90 Back Ext hold 3×15 GHD sit ups