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1 1/2 BSQ 4×3 @75-80% Then, EMOTM 10 Min 1 – 14/10 Calorie Bike Min 2 – 3 CL (205/145) “The young man knows the rules, but the old man knows the exceptions.” – Oliver Wendell Holmes, Sr. 

Every 30sec – 10rds 3-5 Weighted Strict Pull-ups (or modified) Then, 3rds for total time: 30 Double Unders 20 FR Lunges (95/65) 15 S2O (same bar) 10 HPSN (same bar) Rest 1m “A person’s a person, no matter how small.” – Dr. Seuss

EMOTM 20 5 Calories (you pick the machine – only one) 5 BBJO (24/20) “I love mankind; it’s people I can’t stand.” – Charles M. Schulz

AMRAP 10 NFT 3-5 Ring Muscle-up Transitions (or 1-2 Strict Muscle-ups) 30-60s HS Hold/Walk Practice 20s Hollow Hold Then, 5rds for time: Run 200m 5 Ring Muscle-ups “The hardest thing is to take less when you can get more.” – Kin Hubbard

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