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?

For Time: 50 SA DB Thrusters (50/35) 40 RKC Swings (50/35) 30 Toes to Bar 20 Power Cleans (135/95) 400m Run 20 Power Cleans (135/95) 30 Toes to Bar 40 RKC Swings (50/35) 50 SA DB Thrusters (50/35) *25 minute time cap Scaling Options: Light: DB weight 35/20, Power Cleans 95/65, Hanging Knee Raises instead of TTB Moderate: DB weight 40/25, Power Cleans 115/80, Kipping TTB As written: 50/35 DB, 135/95 Cleans, TTB Stimulus: This is a long grind. Should take most people 18-25 minutes. This is not a sprint. The pace you set on the way down is a promise you're making to yourself on the way back up. The Lesson: This workout is built like a mirror. You descend into it thinking the run is the finish line. It's not. You turn around and everything you just did is waiting for you again. This is where your week's code meets the barbell. The Surrender Challenge is about releasing what you can't control. In this workout, you can't control the fact that the back half exists. You can't bargain with it. You can't skip it. The only thing you control is how you respond when you turn off that run and see 20 power cleans staring at you again. Your ego will want to compare the back half to the front half. It will tell you that you should be moving at the same pace. It will start doing math and telling you stories about the time cap. Let that go. The back half is a different workout than the front half. You are a different person on the way back up than you were on the way down. Surrender the idea that they should feel the same and just do the next rep. After the workout, reflect: what happened when you hit that turn? What did your inner voice say? Where did you grip and where did you let go? Drop your time and your reflection below when you're done.