“Having once decided to achieve a certain task,
achieve it at all costs of tedium and distaste.
The gain in self confidence of having accomplished a tiresome labor is immense.”

- Thomas A. Bennett



1. 250m row + 400m run x 2
2. 2 RNFT:
   5ea banded lateral walk
   5ea SLRDL w/ weight
   5 burpee broad jump
   3 strict t2b + 3 pull up
3. 20’ to find heavy: power clean + clean + jerk
3a. 2 clean and jerk @ 85% of part 3
3b. 3x5: partner GHR
4. 7’ amrap:
           thruster @ 95/65
           pull up


Dan John might be one of the smartest minds in the industry. Read him, read what he writes and take it all in. “5. If you smoke or don’t wear your seatbelt, please don’t tell me the quick lifts are dangerous.”