“If you are doing something you do not enjoy,
such as a certain type of work because you
need the money for school, your family, or whatever,
and find yourself complaining and feeling hard
done by, then you are enduring a life of conflict.
You either have to change your thinking or your job.
When you choose to do something for a certain
benefit such as money, complaining while you are
doing it is, of course, a waste of energy and time
and is self-destructive

-Philip Winkelmans



1. 5’ JR
2. 2 RNFT:
  3 strict T2b + 2 pull up + 1 bar muscle up
  5 ring push up
  5ea windmill
  5ea SL Glute bridge
3. 18’ to find heavy push press: 5-4-3-2-1-1-1-1
4. 10’ amrap:
  20 double under
  10 wall ball
  3 muscle up

20 double under = 50 singles + 3 TnG tuck jump
3 muscle up = 3 c2b + 3 ring dip or 5 pull up + 5 push up


Gary Taubes has written two books that you MUST read. Good Calories Bad Calories and Why We Get Fat

Please check these books out. If you care about your health, I am sure you have heard the saying “you can’t outwork a shitty diet”. This is completely true, and we do no gain weight because we eat too many calories, we gain weight because our hormones are out of whack. Watch this video, the hour just might save your life.