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For time: 30 Burpees 30 Wall Balls 30 Box Jumps 30 Burpees *EMOTM – 5 FSQs (including the first round) “The most I can do for my friend is simply be his friend.” – Henry David Thoreau

AMRAP 24 12 HPCL 12 T2B 12 Weighted Lunges (or use same bar) 12 HSPU 12 Calories any machine “Simplicity is the ultimate sophistication.” – Jeff Rich

FSQ 3×10 Build by feel Then, For time: 21, 15, 9 Burpees to 6″ reach OHSQ “When one must, one can.” – Charlotte Whitton

For time: 600m Run 50 Sit-ups 50 KB Swings 400m Run 40 Sit-ups 40 KB Swings 200m Run 30 Sit-ups 30 KB Swings 100m Run 20 Sit-ups 20 KB Swings “If we have no peace, it is because we have forgotten that we belong to each other.” – Mother Teresa

For time: 21, 18, 15, 12, 9, 6, 3 Wall Ball Pull-up Then, 30s ON/30s OFF – Weighted Plank Holds “Success – keeping your mind awake and your desire asleep.” – Walter Scott

EMOTM 10 2 HPSN Build by feel Then, 3rds for time: 30/22 Calories any machine 20 DB HPSN (break up any way) 200m SA Farmer Carry (down R/back L) “No legacy is so rich as honesty.” – William Shakespeare

FSQ 3×10 Moderate by feel Then, AMRAP 15 3 Cleans – start at a lighter weight and add weight each round Double Unders – 10, 20, 30, 40…  

10m HS Hold/Walk Practice (Headstands, practice kicking up, practice being inverted with feet on a box, wall walk up to hold, work shoulder taps, turns and distances) Then, 3rds for total time: 40 Calories any machine 15 HSPU 40 DB Renegade Rows Rest 2m

Take 5-10m to find a heavy sled push or pull – 100ft Then, 5rds for total time: 15/10 Calorie Sprint (any machine) 200ft Sled Push or Pull Rest 1m

Every 3m – 5rds: 15 Thrusters Max UB Set of Pull-ups – go to failure (Strict, band, kipping, C2B…) Rest in the remaining time Then, Tabata – 8rds 20s ON/10s OFF V-Ups