Tuesday

Power Snatch: 2-2-2-2-2

21 HABITS FOR HAPPINESS:

1. Be kind

2. Eat well

3. Exercise 

4. Meditate

5. Be honest

6. Dream big

7. Be patient

8. Smile often

9. Love yourself

10. Forgive easily

11. Show gratitude

12. Think positively

13. Drink lots of water

14. Believe in yourself

15. Keep an open-mind

16. Put your needs first

17. Don't make excuses 

18. Speak well of others

19. Listen to understand

20. Choose faith over fear

21. Make the most of now

Monday

AMRAP in 20min of:

 200m RUN

 20m Lunges

 20m Bear Crawl

 20m Broad Jump

 60m Medball Throws

RIP “RICO”

FUNday

SLED Push & Pulls

   then…

5 Rounds for TIME of:

 200m RUN

 5 DB Deadlifts

 10 DB Snatches

DB RX= 55/35s

Thursday

Shoulder press 5-5-5 reps
Push press 3-3-3 reps
Push jerk 1-1-1 reps

Wednesday

AMRAP in 15min of:

 5 Devil Presses (50/30s)

 10 Box Jumps

 5 Man Makers (50/30s)

 Shuttle RUN

Tuesday

5 Rounds for Max Load:

 3 Front Squats + 5 Back Squats

10-9-8-7....1:
PUSH-UPS
SIT-UPS

Monday

5 Rounds for TIME of: 

 10 Pull-UPs

 20cal Row/Ski

 30 Double Unders 

"Don't let the 9/11 effect fade. Just a week ago, we gathered to remember the heroes and the indomitable spirit that emerged from the ashes. Let's keep that fire of patriotism burning bright, honoring the sacrifices of those who stepped up in the face of adversity. In a world that sometimes feels divided, it's crucial to remember that we are one Nation, united under the same flag, indivisible. Let's carry the torch forward, ensuring that the lessons of 9/11 continue to shape our future and inspire generations to come."

- Chris Pratt, 9/11 Remembrance Speech