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In 7m, find a mod/heavy PP (from the floor) Then, Every 90sec – 10rds: 3 Cone Shuttle Run 5 PP (UB & mod/heavy by feel) *Compare to 12/21/21 “Always remember that you are absolutely unique. Just like everyone else.” – Margaret Mead

For total time: 3rds – 1m rest between 12/8 Calorie Bike Sprint 20 ASQs 10 Alt Pistols *Rest 4m 4rds – 1m rest between 15 Heavy UB Wall Ball (heavier than your usual) 2 Rope Climbs *Compare to 12/20/21 “People who think they know everything are a great annoyance to those of us who do.”

BSQ 3×10 Build by feel *Goal more than 11/28/23 Then, For time: 100 ASQs 15 SB OTS 3 Rope Climbs 50 ASQs 10 SB OTS 2 Rope Climbs 25 ASQs 5 SB OTS 1 Rope Climb “Winning isn’t getting ahead of others. It’s getting ahead of yourself.” – Roger Staubach

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