He who conquers others is strong. He who conquers himself is mighty.–Lao Tzu



  • Fitness: 15mins for quality: 100′ lunges + 100 flutter kicks + 200M row
  • CrossFit: 5X6 Front Squat. First working set at 70%
  • Competition: 5X6 FS. 2 second pause for the first 3 reps


  • 3RFT: 10 cleans + 10 push presses + 400M run #135/95
  • Scale: #95/65
  • Competition: 4RFT


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