Hey CFQ! Happy Friday indeed! We have a nice interval style workout to start the day, followed by another back squat sesh to keep us honest. We'll be pre-fatigued when we get to the back squats, which is part of the point. 75% our 1 RM Back Squat may feel a little heavier than if we were to attack it fresh. Great way to end the week.

Hey Team! Looking forward to a good stretch and a little sweat? Today's your day=) It's summer and that means running season. We have a nice conditioning puiece to complement your mobility sesh today. rounds of 400 with a nice rest between. this is a great opportunity to find your workout pace for a 400m and push a little harder. Just a bit. There's nothing else to interfere, so dig in and get after it. Or, choose the RDL's and work on some balance! Not much weight (if any!) is needed here.

Hey team, What a great week so far, and today is just piling on the FUN! We did a lot of work on our push press over the last strength cycle and we get to show off our skills with a cool complex today. 3 push press, 2 push jerk and 1 split jerk. This is % taken from your 1 RM push press which we just tested! The jerks shouldn't feel overly heavy, so you can focus on using great technique. The shoulder burn will come in the METCON with a few more STOH, some TTB and dubs =) It's a quick AMRAP...