EMOTM 8 1 CL/J Build by feel, power or full Then, Benchmark Friday! “Grace” 30 CL/J for time (135/95) “Great things come from hard work and perseverance. No excuses.” – Kobe Bryant

For Max Calories & Reps: 3rds – 30s Max Calories 30s Max Bar Muscle-ups Rest 1m 3rds – 30s Max Calories 30s Max Burpees Rest 1m 3rds – 30s Max Calories 30s Max Burpee Pull-ups Rest 1m *Pick one machine “A lot of hard work is hidden behind nice things.” – Ralph Lauren

Every 2m – 10rds 2 FSQs Increase weight each set as able Then, 3rds for time: 30 Pistols 30 SA DB PJ (50/35) *Partition reps per side any way, but complete all before the next movement “If you work hard and study hard. And you fuck up. That’s okay. If you fuck up and you

Partner Chipper! For time: 100 Box Jumps (24/20) 200ft Sled Push (4/3 – 1 per person) 100 Calorie Bike 200ft Sled Push 100 DL (155/105) 200ft Sled Push 100 V-Ups 200ft Sled Push 100 KB Swings (53/35) 200ft Sled Push *Split reps any way, one person working at a time “Be like a duck, paddling

AMRAP 35 6 Pull-ups 8 Push-ups 10 ASQs *Every 5m Run 400m “It doesn’t matter how great your shoes are if you don’t accomplish anything in them.” – Martina Boone

5rds 5 SA DB Press (5sec lower each rep) + 5 SA DB PP – Right then left 5-10 Strict T2B Then, Benchmark Friday “Annie” For time: 50, 40, 30, 20, 10 Double Unders Sit-ups “Sometimes there’s not a better way. Sometimes there’s only the hard way.” – Mary E. Pearson