Meet Harrison Matthew Burklow. Born to Jon and Jen at 7:48 this morning weighing in at 7 pounds, 2 ounces, Harrison is our first Instructor baby and is already planning on dishing out birthday burpees. The whole family is doing great and thanks everyone for your kind words and well wishes.

We are still waiting on final Tactical Strength Results from StrongFirst. They should be announced in the next 24 hours.

Eat—Protein Pumpkin Chocolate Chip Cookies, from PaleOMG.

Warmup

Run to Sessions

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
25 False Grip Ring Pull-ups
30 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box
3x 60sec pike stretch

Level 2
25 Chin-ups
30 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)
3x 60sec pike stretch

Levels 0/1
30 Ring Rows
30 Ring Push-ups
180 Sec Hollow back practice
100 Lunges (alternating)
3x 60sec pike stretch

Conditioning
“Axis Mundi”
20 Minute Limit
Level 3/4
4 Rounds AFAP
400 Yd Run
15 Box Jumps (24/20)
15 Wall Balls (20/14)

Level 2
4 Rounds AFAP
400 Yd Run
10 Box Jumps (24/20)
10 Wall Balls (20/14)

Level 0/1
3 Rounds AFAP
400 Yd Run
10 Box Jumps (24/20)
10 Wall Balls (20/14)