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Every 3m for 10rds: *Pick one* Row 500m/400m Ski 500m/400m or Run 400m “Give me the luxuries of life and I will willingly do without the necessities.” – Frank Lloyd Wright

10m Handstand Practice – hold, walk, elevated, kick-ups, shoulder taps, wall walks, handstand push-up negatives, HSPUs, etc Then, For time: 40 Box Jump Over 20 HSPU 30 BJO 15 HSPU 20 BJO 10 HSPU 10 BJO 5 HSPU “Care and diligence bring luck.” – Thomas Fuller

BSQ 4×3 (2sec lower/2sec pause/2sec raise) Then, AMRAP 6 1 DL + 2 PCL + 3 FSQ + 4 Front Rack Lunges 5 Burpees over the bar “The good man is the friend of all living things.” – Mahatma Gandhi

Strict Pull-ups (Weighted if able/banded if necessary) 10, 8, 6, 4, 2 Then, AMRAP 8 T2B – 3, 6, 9, 12… 30 Double Unders after each set “With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

EMOTM 8 1 HCL Then, With a 15m Cap: 50 Bar-facing Burpees 50 Wall Balls 800m Run Max HCL in remaining time (get mod heavy) “If you are lucky enough to find a way of life you love, you have to find the courage to live it.” – John Irving

For total time, with a partner or solo (mod as needed for solo): 3rds 150 Double Unders 6 Rope Climbs (sub 18 Ring Rows or Supine Rows) *Rest 2m 3rds 40 T2B 12 Wall Walks “Sooner or later, those who win are those who think they can.” – Paul Tournier

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