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A) EMOM 5: Thruster
5 Thruster @ 70% of 1RM (or ~ 60% Sq.Cl)
B) EMOM 10: Sq. Cl/Burpee
O: 2 Sq. Cl @ 50, 60, 70, 77.5 and 85%
E: 10 Burpee
C) 5 rds for time
50 DU
10 Scales HSPU (AbMats, box, band, pike, etc.)
50 DU (attempts count/150 single unders)
10 quality pushups
50 DU (attempts count/150 single unders)
-10 minute time cap


A) 3 on the 4:00
5 DL @ 87.5%
B) Weighted Chin up AHAP
Int/Beg: 3×5 strict chin ups with assistance as needed
C) 5 rds for reps 2:1
200m run
weighted butterfly sit upsYesterday, I shared a really important day in my life with my close friends and family that I’d like to share with the rest of you… my graduation with a Master’s Degree from the University of Santa Monica. USM offers an education that is unlike any psychology program in the world. It brings the study of psychology back to it’s core (psy·che – ˈsīkē, noun, 1. the human soul, mind, or spirit). And as you might imagine, the focus of my studies have been in the areas of soul and spirit, of love and joy, of kindness and compassion, of empathy and grace, of the wonder of life and the oneness of us all.

It’s not that the degree was so important to me, or even the amount of time and work it took over the past 2 years to earn it. No, what’s really in alignment for me is what it means now, going forward. The responsibility I have voluntarily taken on to pay it forward, doing the best I can to bring light, joy, acceptance, patience, courage and kindness and love first to me and then to the others around me – of which you’re all a part. Thank you for being a part of this journey with me. Looking forward to the next chapter.

“Come to the edge, he said.
They said: We are afraid.
Come to the edge, he said.
They came.
He pushed them,
And they flew.”
~ Guilliaume Apollinaire

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