miki

For total time: 3rds – 1m rest between 5 Wall Walks 50 Double Unders *Rest 4m 3rds – 1m rest between 12 HSPU or 24 Push-ups 18 Box Jumps (24/20) “A champion needs a motivation above and beyond winning.” – Pat Riley

For total time: Run 1 Mile Rest 2m 30 Muscle-ups or 60 Pull-ups *Compare to 11/8/22 “Imagination has a great deal to do with winning.” – Mike Krzyzewski

DL 5×5 Build by feel Then, “Death by CL/J” (135/95 – any style) Min 1 – 1 rep Min 2 – 2 reps Min 3 – 3 reps Etc… until you cannot complete the reps in the minute *Compare to 12/9/22 “Show me a gracious loser and I’ll show you a failure.” – Knute Rockne

5rds for total time and reps: Row 500m/400m Max UB Wall Balls (20/16) Rest 2m *Note total reps in comments “Winning is not a sometime thing; it’s an all the time thing. You don’t win once in a while… you don’t do things right once in a while… you do them right all the time.

Back Rack Reverse Lunges 5x5R/5L Build by feel Then, For time: 21, 15, 9 Pull-up OHSQ (95/65) “A good beginning makes a good end.” – Louis L’Amour

5rds for Max Reps & Calories: 1m Max Calorie Bike 30sec Rest 1m Max DB PP (50/35) 30sec Rest “Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward

FSQ 5×3 Build by feel Then, Partner AMRAP 10 12 DB Step-ups (24/20) 24 DB DL 36 DB Renegade Rows *Split reps any way, one person working at a time. You pick the weight. “Do what you can, with what you have, where you are.” – Theodore Roosevelt

For time: 50, 40, 30, 20, 10 Burpees Calories (you pick the machine – only one) “Man becomes man only by his intelligence, but he is man only by his heart.” – Henri Frederic Amiel 

Every 90sec – 6rds: 1 PCL + 1 HPCL + 1 HCL Build by feel Then, For time: 2 PCL (155/105) 50 Double Unders 4 PCL 50 Double Unders 6 PCL 50 Double Unders 8 PCL 50 Double Unders 10 PCL 50 Double Unders “Courage is found in unlikely places.” – J. R. R. Tolkien

DL 5×5 Then, For time: 21, 18, 15, 12, 9, 6, 3 KB SDLHP (53/35) T2B “Not in doing what you like, but in liking what you do is the secret of happiness.” – J. M. Barrie