DARK MATTER 9 min Ladder: 3-6-9-12 etc DB or KB Thrusters (50/35) 1-2-3-4-5-6 etc Wall Walk This week is a bit of a transitional week finishing with our first group coaching call, with that said i don't have a single guideline for you to follow on this workout. If you do it make it yours scale what you need to, focus on what you want to and just have fun with it. Get into the comments and let us know how it goes for you this week whenever you do it, what was your goal for the workout, did you accomplish that? What was the toughest part etc. Ill see y'all in the comments on this one!

For Time: 15-12-9-6-3 Hang Power Clean (115/75) Lateral Burpee over the bar *Scale: weight or if you don't do power cleans you can Kettlebell swing I'd like you to walk into this workout with only one thing you would like to accomplish, not what you think you should accomplish, what you want to. Is that unbroken hang power cleans? Is that the fastest time possible? Maybe it's to finish it knowing you gave max effort. The goal here isn't the outcome, its that you chose the training stimulus you want for this workout and you do it. Not what you think you should do or what a coach would tell you, what you want out of it. You have sovereignty over your training and what you want from each individual workout, show that this week.

For TIme: 21 Burpees Over Bar 15 Power Snatch (115/75) 9 Power Snatch (155/105) 3 Power Snatch (185/125) *Modify: Weight down/if you don't crossfit or don't feel comfortable with snatches replace with KB Swings (16/12kg-24/16kg/32/24kg) (overhead if possible) Only goal with this workout this week is go in hit it and then after as yourself did you enjoy that yes or no and then why? Id also challenge you to not even start a clock, just do it to do it and move, and ask yourself how did it feel to do a workout with no clock to beat or motivate you? Then come in here in the comments and let us know, how did it go, no clock, did you enjoy it, what did you learn?

3 Rounds For Time 3 Squat Clean Thrusters (155/105) 6 Strict Handstand Push-Ups 12 Burpees Over Bar 24 Double Unders The Intent: This workout is short and heavy. Three rounds. That's it. And your brain is going to have a problem with that. The grind trap lives in volume. It's the voice that says more rounds means more work means more value means more worth. Three rounds doesn't feel like enough. It doesn't feel like you earned anything. Before you start: This workout should take most people under 10 minutes. Sit with that. If a workout that takes less than 10 minutes feels like it wasn't enough, ask yourself what "enough" actually means to you. And who decided that. After: Sit for 60 seconds first. Ask yourself, did I need more? Or did the grind trap just tell me I did?

10 Min AMRAP: 12 Burpees 12 Wall Balls (20/14) 12 Toes-To-Bar The Intent: Ten minutes. Three movements. No barbell to hide behind. No complex skill to distract you. Just effort and the decision of how to spend it. This workout is going to reveal something about you. There are two ways to approach an AMRAP. There's the person who sees the clock and immediately starts calculating. How many rounds can I get. What pace do I need to hold. Where can I shave seconds. They're not in the workout. They're above it. Managing it. Performing it. The score is the point and the experience is just the cost of getting there. Then there's the person who gets in it. They feel the burpees in their chest. They settle into the wall balls. They find a rhythm on the toes to bar. They're not chasing a number. They're in a conversation with themselves about who they are when it gets uncomfortable. This week is about asking whether your training is something you're present for or something you're producing. Are you in the workout or are you performing the workout? Before you start: Ask yourself honestly, if nobody ever saw my score, would I move any differently in the next ten minutes? During: Somewhere around minute six or seven the legs are going to get heavy and the lungs are going to burn. In that moment notice what your brain does. Does it go to the scoreboard? Does it start calculating rounds? Or can you stay in the rep you're in without needing the next one to justify it? After: Post your score if you want. But answer this first, were you in the workout today or were you performing it?