miki

With a continuous clock: 0-8m – Find Mod/Heavy 3R DL 8-10m – Rest 10-15m – AMRAP: 3 DL (@50% of above) & 9 BF Burpees 15-17m – Rest 17-22m – LADDER: Thrusters (@50% of previous AMRAP) & Front Rack Lunges – 2, 4, 6, 8, 10… 22-24m – Rest 24-27m – Max OHSQ (same weight […]

AMRAP 15 NFT 8 Dbl DB Bench Press 8 Supine Pull-ups (palms up, 2sec hold at the top) 4 Landmine press (each – RA, LA, center both arms) 8 Dbl DB Bent Over Rows (2sec hold at the top) Then, For time: 100 BJ (24/20) 100 Push-ups *Break up reps any way, any sets “When

Partner AMRAP 24 60 Calorie Bike 12 SB OTS 2 Sled Pushes Per Person (200ft, 3/2) 40 Calorie Bike 6 SB OTS 1 Sled Push Per Person *Break up reps/cals any way – one person working at a time. “It’s always funny until someone gets hurt. Then it’s just hilarious.” – Bill Hicks

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