miki

PJ 5×1 Build By Feel Then, “Grace” For time 30 CL/J (135/95) *Compare to 3/24/23, 4/1/22, 10/1/21 “Every man has his follies – and often they are the most interesting thing he has got.” – Josh Billings

For time: 21, 15, 9 C2B Pull-ups 63, 45, 27 Double Unders Then, 3×10-15 GHD Sit-ups & Back Extensions “Yesterday is history, tomorrow is a mystery, today is God’s gift, that’s why we call it the present.” – Joan Rivers

Every 90sec for 20rds: 1 CL + 2 FSQs *Build by feel *Score heaviest complex “Constant kindness can accomplish much. As the sun makes ice melt, kindness causes misunderstanding, mistrust, and hostility to evaporate.” – Albert Schweitzer

5rds for total time: 10 BJ (24/20) 8 Calorie Bike 200ft Farmer Carry (heavier than your usual) 1 Rope Climb 1m Rest *Compare to 4/19/22 “The ideals which have lighted my way, and time after time have given me new courage to face life cheerfully, have been kindness, beauty, and truth.” – Albert Einstein

For total time: 3rds – 2m rest between Run 400m 20 UB Wall Ball (20/16) *Rest 4m 4rds – 1m rest between 12 AKB Swings (53/35) 12 Jumping Lunges 12 Push-ups 100ft Sled Push (2/1) “Life is mostly froth and bubble; two things stand like stone: kindness in another’s trouble, courage in our own.” –

Weighted Strict Pull-ups – 3, 2, 1, 1, 1 Then, Partner Max Meter Row – Interval Style 4rds per partner for total: P1 – 2m Max 15sec to switch P2 – 2m Max 15sec to switch “No act of kindness, no matter how small, is ever wasted.” – Aesop

For total reps: 0-5m – 3rds of 10 Burpees & 3 CL/J (95/65) 5-10m – 3rds of 10 Burpees & 3 CL/J (115/80) 10-15m – 3rds of 10 Burpees & 3 CL/J (135/95) 15-20m – 3rds of 10 Burpees & 3 CL/J (155/105) 20-23m – Max CL/J (185/125) *Get as far as you can! For

Every 2m – 10rds: 5rds – 2 BSQs @60-65%+ 5rds – 1 BSQ *Increase weight each set as able Then, Partner Sprints Max 100m Sprints in 8m Partners alternate “The best index to a person’s character is how he treats people who can’t do him any good and how he treats people who can’t fight

5×3 Push Press – Build by feel Then, 3rds for time: 30 DB S2O 20 Box Jumps (24/20) 10 HSPU 30 DB Lunge Steps *Same DB set for both “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring,

EMOTM 10 1 PCL – Build by feel Then, AMRAP 12 1, 2, 3, 4, 5… Wall Walks PCL (185/125) “How do we change the world? One random act of kindness at a time.” – Morgan Freeman