miki

6rds for total time: 12 DB DL 10 DB Step-ups Run 200m Rest 2m (2 DBs – heavy by feel, only 1 set) “I don’t think of all the misery but of the beauty that still remains.” – Anne Frank

FSQ 5×3 1 1/2reps @80%+ (2sec pause at 1/2 way) Then, For time: 21, 15, 9 BJO (24/20) T2B “Ambition is but avarice on stilts, and masked.” – Walter Savage Landor

“Follow the Leader” Teams of 3-4ppl 7rds for time: (each person completes 7rds – last teammate is the score) 10/7 Calorie Bike 100ft Sled Push (3/2) 5 HPCL (135/95) “If fear is cultivated it will become stronger, if faith is cultivated it will achieve mastery.” – John Paul Jones

AMRAP 18 6 Bar Muscle-ups 9 S2O (135/95) 15 DL (same bar) 21 Wall Ball (20/16) “Hitch your wagon to a star.” – Ralph Waldo Emerson

EMOTM 30 Min 1 – 14/10 Calorie Row or Ski Min 2 – 12 Burpees Min 3 – 1-2 Rope Climbs “It’s the friends that you can call up at 4am that matter.” – Marlene Dietrich

For time: 20 BSQs Run 800m 100 ASQs Run 800m 20 FSQs *You pick the weight, one bar “The most I can do for my friend is simply be his friend.” – Henry David Thoreau

EMOTM 10 1 CL (find heavy single for the day) Then, AMRAP 12 36 Double Unders 4 CL @70-75% of heavy single “May the forces of evil become confused on the way to your house.” – George Carlin

Push Press 5×5 *No rebounds, mod/heavy by feel but not max Then, Team AMRAP 18 Max Calories *Pick Bike, Ski or Row (only 1 machine) *6 DB PP (50/35) every time you switch teammates “We may give without loving, but we cannot love without giving.” – Bernard Meltzer

FSQ 4×3@75-80% (2s lower/2s pause/2s raise) Then, For time: 30 Burpee BJO (24/20) 30 AKB Swings (53/35) 30 GSQs (same KB) “The greatest remedy for anger is delay.” – Lucius Annaeus Seneca

AMRAP 10 NFT – Skill 20 Seated Leg Raises 3-5 L-Sit Pull-ups 1-2 Wall Walks or 30sec HS Hold/Walk Practice Then, 5rds for time: 15 C2B 25ft HS Walk “Happiness is a direction, not a place.” – Sydney J. Harris