miki

Partner AMRAP 20 200m DB Farmer Carry (50/35) 20 DB FSQs 20 DB PJ 20 DB Step-ups (24/20) (one set of DBs for everything) *Farmer Carry together, switching off DBs as needed. Break up reps any way, one person working at a time. “Success seems to be largely a matter of hanging on after others […]

“Daniel” For time: 50 Pull-ups Run 400m 21 Thrusters (95/65) Run 800m 21 Thrusters Run 400m 50 Pull-ups “May the forces of evil become confused on the way to your house.” – George Carlin

Every 3mins for 10rds – You pick – one only 500m/400m Row 500m/400m Ski 400m Run *Note the times of your fastest & slowest “Inside every cynical person, there is a disappointed idealist.” – George Carlin

For time: 40 BJO (24/20) 20 HSPU 30 BJO 15 HSPU 20 BJO 10 HSPU 10 BJO 5 HSPU “Don’t sweat the petty things and don’t pet the sweaty things.” – George Carlin

BSQ 4×3 @75-80% (2sec lower/2sec pause/2sec raise) Then, AMRAP 6 1 DL + 2 PCL + 3 FSQ + 4 FR Lunge Steps (you pick the weight – one weight) 5 B.O.B. “Care and diligence bring luck.” – Thomas Fuller

Strict Weighted Pull-ups – 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

BSQ 3×6 @70%, 75%, 80% (1sec pause in the bottom of each rep) Then, For time: 50 DB Step-ups (24/20) 25 Box Jumps (24/20) 50 DB DL (same DBs) “Life imitates art far more than art imitates life.” – Oscar Wilde

Strict Weighted Pull-up – 4, 3, 2, 1, 1, 1 *Find max weight – then take 50% for 2×4 Then, EMOTM 15 Min 1 – 12/8 Calorie Bike Min 2 – 200ft Farmer Carry (53/35) Min 3 – 10-15 T2B “Love’s greatest gift is its ability to make everything it touches sacred.” – Barbara De

EMOTM 10 1 PSN Build by feel Then, Team AMRAP 10 Relay Style 4 Alt DB SN (50/35) 100ft Sled Push (2/1) “One cannot and must not try to erase the past merely because it does not fit the present.” – Golda Meir

Max Calories in 30mins! *You pick the machine *Every 3mins – 10 Burpees “Live as brave men; and if fortune is adverse, front its blows with brave hearts.” – Marcus Tullius Cicero