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BSQ 6×3 (2sec lower/2sec up) Then, 100 Double KB or DB Lunge Steps *Every time you set down the weights, perform 5 FSQs with them, then continue lunges. “Rather fail with honor than succeed by fraud.” – Sophocles

Strict Pull-ups Weighted if able/band if needed 1×8, 2×6, 2×4 Then, “Helen” 3rds for time: Run 400m 21 AKB Swings 12 Pull-ups “The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.” – Helen Keller

Push Press – 5, 4, 3, 2, 1 Then, For time: 25 Box Jumps 20 Calories 20 S2O 25 Box Jumps 20 Calories 30 S2O 25 Box Jumps 20 Calories 40 S2O “It is easy to sit up and take notice, What is difficult is getting up and taking action.” – Honore de Balzac

BSQ 3×5 Then, For time: 50 DB Step-ups 25 BJ 50 DB DL “The aim of life is to live, and to live means to be aware, joyously, drunkenly, serenely, divinely aware.” – Henry Miller

Strict Pull-ups Pick one (weighted if able/banded if needed): 1. 10, 8, 6, 4, 2 2. 5, 4, 3, 2, 1 3. 3×6 Then, EMOTM 15 Min 1 – 12/8 Calorie Sprint Min 2 – 150-200ft Farmer Carry Min 3 – 12 T2B, Rollouts or V-Ups “Just remember, once you’re over the hill you begin

9/11 Tribute WOD For time: 2,001m Run 11 BJ 11 Thrusters 11 C2B Pull-ups 11 PCL 11 HSPU 11 KB Swings 11 T2B 11 DL 11 PJ 2,001m Row “Obstacles are things a person sees when he takes his eyes off his goal.” – E. Joseph Cossman

EMOTM 10 1 PSN Then, Partner up or Solo! AMRAP 10 4 Alt DB SN 100ft Sled Push or Pull (light & fast!) “Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.” – Archimedes

Max Calories in 30m! *Every 3mins – 10 Burpees (including round 1) “Beware the fury of a patient man.” – John Dryden

3rds for total time: 50 Calories 25 T2B 50 Double Unders 25 Push-ups Rest 2m “Opportunity is missed by most people because it is dressed in overalls and looks like work.” – Thomas A. Edison

AMRAP 20 Run 100m 10 Deadlifts Run 200m 20 OH Lunges 10 Calories “The Amen of nature is always a flower.” – Oliver Wendell Holmes, Sr.