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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

9/11 Tribute WOD For time: 2,001m Run 11 BJ (30/24) 11 Thrusters (125/85) 11 C2B 11 PCL (185/125) 11 HSPU 11 KB Swings (70/53) 11 T2B 11 DL (185/125) 11 PJ (135/95) 2,001m Row “Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.” –

Every 2m – 10rds 1st 5rds – 2 FSQs 2nd 5rds – 1 FSQ Start @60-65% and increase each set as able Then, AMRAP 5 5 DL (275/185) 5 HSPU “Good questions outrank easy answers.” – Paul Samuelson

AMRAP 7 Max Bar Muscle-ups *EMOTM – 6 BBJ (24/20) Then, 10rds – 30sec ON/30sec OFF Weighted Planks “The love of liberty is the love of others; the love of power is the love of ourselves.” – William Hazlitt

For time: 10 Shuttle Runs 9 V-Ups 9 DB Thrusters 10 Shuttle Runs 15 V-Ups 15 DB Thrusters 10/21/21 10/27/27 “Experience is one thing you can’t get for nothing.” – Oscar Wilde

2rds for time: 100ft DB/KB Walking Lunges (70/53) Run 400m 10 Wall Walks Row 500m “Only the wisest and stupidest of men never change.” – Confucius

Happy Labor Day! “Havana” AMRAP 25 150 Double Unders 50 Push-ups 15 PCL (185/125) *Compare to 9/5/22 “A person who won’t read has no advantage over one who can’t read.” – Mark Twain