miki

3rds NFT 20 KB Gorilla Rows 10-15 Strict Pull-ups Then, 2rds for time: 25 Calorie Ski or Row 50 Wall Balls (20/16) 75 RKB Swings (53/35) “It is during our darkest moments that we must focus to see the light.” – Aristotle Onassis

4rds NFT 12 Archer Ring Rows (alt) 12 Bench or Floor DB Flys Max effort set of Chaos Push-ups Then, Benchmark Friday! “Elizabeth” For time: 21, 15, 9 CL (power or full, 135/95) Ring Dip “The backbone of surprise is fusing speed with secrecy.” – Carl von Clausewitz

Team AMRAP 27 Relay Style 200m Run 200ft Sled Push (3/2) 200ft Bear Hug Carry (Sandbag, Slamball, Stone or Keg) or Double KB FR Carry (53/35) *All teammates complete the run, then move to the sled, then the carry…then repeat. “Immorality: the morality of those who are having a better time.” – H. L. Mencken

EMOTM 24 Min 1 – 17/12 Calorie Bike Min 2 – 14 T2B Min 3 – 10 DB SN (heavier than your usual) Min 4 – Rest “Life is a long lesson in humility.” – James M. Barrie

BSQ 7×1 Build mod/heavy by feel Then, For time: 21, 15, 9 FSQ (135/95) Calorie Ski or Row “Never deprive someone of hope; it might be all they have.” – H. Jackson Brown, Jr.

PJ – 5, 4, 3, 2, 1 Build by feel Then, EMOTM 10 6 BBJO (24/20) 30 Double Unders “Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.” – Samuel Smiles

With 7m – work up to a mod/heavy complex: 1 DL + 1 PCL + 1 S2O Then Benchmark Friday! “DT” 5rds for time: 12 DL 9 HPCL 6 PJ (155/105) *Compare to 4/28/23, 3/25/22 “Our happiness depends on wisdom all the way.” – Sophocles

You pick a machine! Max Meters or Calories: 4m ON/4m OFF 3m ON/3m OFF 2m ON/2m OFF 1m ALL OUT “Principles have no real force except when one is well-fed.” – Mark Twain

Every 3m – 4rds: 40 Double Unders 10 Burpees 20 Wall Balls (20/16) *Rest 1m Every 3m – 4rds: 10 HSPU 50 Double Unders 10 Burpees “Success is getting what you want. Happiness is wanting what you get.”  – Dale Carnegie 

Every 90s – 8rds 1 SN + 1 HPSN + 1 OHSQ Build by feel Then, For time: 30 Pull-ups 30 HPSN (95/65) 30 T2B “A friend is one who knows you and loves you just the same.” – Elbert Hubbard