Strength: Weighted Pullups 5x5 (Last 2 Set = Max Effort Bodyweight after weighted set) MetCon: 21-15-9 Deadlifts Handstand Push ups *Sub Strict Press if can't do HSPU

Read a few Chapters in Psalms. Read a few Chapters in Proverbs. How do you resonate with what you read? How does the Psalmist express pain or longing for the Lord that you've felt before? What did you take from Proverbs that you can take into today?

Strength: Strict Press + Push Press 5x5+5 Accessory: Not For Time 3 Rounds (Rest 2-3 minutes between rounds) Max Reps of Floor Press w/Bodyweight Max Reps of Strict Pull ups + Jumping Pullups w/3 Second Negative Max Reps of Handstand Pushup

Strength: No Strength MetCon: For Time 50 Alternating DB Box Step Ups (Rx: 24in Box, 40lb DBs) 400m Run 50 Alternating Renegade Row (30s) 400m Run 50 Push Press (40s) 400m Run

Skill: Jumping (an important ability to keep as we get older, but it must be eased into if you haven't been doing it in a while, so scale accordingly) Kneeling Jump + Static High Jump + Broad Jump 10x1 of the complex *Scale - Burpee + Static High Jump + Broad Jump MetCon: AMRAP 15 5 Squat Cleans @ 155lbs 10 Hand Release Push ups 15 Hollow Rocks 200m Run