miki

Every 90sec – 6rds: 3 OHSQ Build by feel Then, For time: 100 OHSQ (95/65) *Run 400m every time you set the bar down “I always entertain great hopes.” – Robert Frost 

Every 2m – 5rds: 2 PJ Build by feel Then, Partner AMRAP 15 Relay style 100m Farmer Carry (53/35) 12/8 Calories (team picks machine) 30sec Front Rack Hold w/Farmer Carry weights *Partner 1 goes, then partner 2 – partners track 30sec hold “Lend yourself to others, but give yourself to yourself.” – Michel de Montaigne

Every 3m – 5rds: Run 400m Then, Tabata x2 – 16rds of 20sec ON/10sec OFF Burpees onto a plate (45) “I have never met a man so ignorant that I couldn’t learn something from him.” – Galileo Galilei

FSQ 4×3 (3sec pause just out of the bottom) @80%+ Then, AMRAP 12 9 Pull-ups 3 FSQ (135/95) 9 Pull-ups 6 FSQ 9 Pull-ups 9 FSQ 9/12 9/15… “Let us be grateful to the mirror for revealing to us our appearance only.” – Samuel Butler

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