March 14, 2025

5 rounds for time of:

5 strict pull-ups

10 push-ups

15 air squats

Rest 2 minutes

You should be aiming to keep each set of each movement unbroken and the entire set between 1-2 minutes to complete. If in a test round you cannot complete 5-10-15 in under 2 minutes, scale the reps down for each movement.

Total rest time is 8 minutes, so the whole workout should take no longer than 18 minutes.

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Classic Western Omelette with Cheese

Ingredients:

• 3 large eggs

• 1 tablespoon milk (optional, for a fluffier texture)

• 1/4 teaspoon salt

• 1/8 teaspoon black pepper

• 1 tablespoon butter or cooking oil

• 1/4 cup diced cooked ham (about 2 oz / 50g)

• 1/4 cup diced green bell pepper

• 1/4 cup diced onion (yellow or white)

• 1/4 cup shredded cheddar cheese (or your favorite cheese, like American or Swiss)

• Optional: 1 tablespoon diced tomato or a pinch of paprika for garnish

Instructions:

1. Prep the Filling:

   • Heat a small skillet (8-10 inches) over medium heat and add a teaspoon of butter or oil.

   • Add the diced ham, green bell pepper, and onion. Sauté for 3-5 minutes until the vegetables soften and the ham is lightly browned. Remove from the skillet and set aside.

2. Whisk the Eggs:

   • In a small bowl, whisk together the eggs, milk (if using), salt, and pepper until fully combined.

3. Cook the Omelette:

   • In the same skillet, melt the remaining butter over medium heat, swirling to coat the pan evenly.

   • Pour the egg mixture into the skillet and let it cook undisturbed for about 1-2 minutes, until the edges start to set.

   • Using a spatula, gently lift the edges of the omelette, tilting the pan to let the uncooked egg flow underneath. Cook for another 1-2 minutes until the top is mostly set but slightly soft.

4. Add the Filling:

   • Sprinkle the sautéed ham, bell pepper, and onion evenly over one half of the omelette.

   • Top the filling with the shredded cheese.

5. Fold and Finish:

   • Carefully fold the other half of the omelette over the filling to create a half-moon shape.

   • Cook for another 30-60 seconds to melt the cheese, then flip the omelette and cook for an additional 30 seconds if needed.

6. Serve:

   • Slide the omelette onto a plate. Garnish with diced tomato or a sprinkle of paprika if desired.

   • Serve hot with toast, hash browns, or your favorite breakfast sides.

   
   

Tips:

• For a fluffier omelette, beat the eggs vigorously or separate the whites and yolks, whipping the whites to soft peaks before folding them back in.

• Customize it: Swap ham for bacon or sausage, or use different cheeses like pepper jack for a kick.

• Don’t overfill—too much filling makes it harder to fold!

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The Air Squat - The most foundational of all functional movements. The mechanically sound approach to lowering and raising your center of mass. Its capacity is essential to get in and out of a car, for using the toilet, and to get off the ground from a seated position.