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BSQ – 10@60%, 6@70%, 6@75% FSQ – 15@55% (of FSQ) Then, For time: 21, 15, 9 Thruster (95/65) BJO (24/20) “If you fell down yesterday, stand up today.” – H. G. Wells 

3 x 10 DB/KB Bench or Floor Press *Max Effort set of Push-ups after each 3x10R/10L DB Bent Over Rows *10 Archer Rows after each set Then, 3rds for time: 50 Double Unders 20 Ring Rows 10R/10L DB HPSN “Our work is the presentation of our capabilities.” – Edward Gibbon

For total time: 50/40 Calorie Bike 50 T2B 50 Wall Balls (20/16) *Rest 3m 40 T2B 40 Wall Balls 40/32 Calorie Bike *Rest 3m 30 Wall Balls 30/24 Calorie Bike 30 T2B “Happy are those who dare courageously to defend what they love.” – Ovid

In 24min, Team Max Meters! *Pick Row or Ski *3 Burpee Pull-ups after each switch *Teams of 2 or 3ppl “We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.” – E. M. Forster

Every 3m – 3rds Run 200m 15 HPCL Every 3m – 3rds Run 200m 15 S2O Every 3m – 3rds Run 200m 15 CL/J (115/75 – one bar for all) “A people free to choose will always choose peace.” – Ronald Reagan

Push Press 5×3 Increase by feel – no rebounds Then, EMOTM 10 3 Bar Muscle-ups 10 Hand-release Push-ups “The quality, not the longevity, of one’s life is what is important.” – Martin Luther King Jr.

Skill – 4x30s ON/15s OFF Front Rack March Then, 5rds – 2:30m ON/1m OFF Row or Ski 500/450m Max DL in remaining time (185/125) “A single twig breaks, but the bundle of twigs is strong.” – Tecumseh

BSQ – 10@60%, 8@65%, 6@70% FSQ – 15@50% (% of FSQ) Then, For time: 100 ASQs 25 T2B 50 Dbl DB Step-ups (20″) 25 T2B 100 ASQs “Into each life some rain must fall.” – Henry Wadsworth Longfellow

5rds NFT 8 Supine Pull-ups (2s pause at top of each) 10 DB Bench or Floor Press Then, 2rds for total time: Run 200m Run 400m Run 800m Sprint 100m Rest 1m between all runs “You can’t help getting older, but you don’t have to get old.” – George Burns

EMOTM 10 1 PSN Increase weight by feel Then, AMRAP 10 1, 2, 3, 4, 5, 6… Shuttle Run (D&B = 1) Alt DB Devil Press (50/35) “Not life, but good life, is to be chiefly valued.” – Socrates