miki

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 

AMRAP 6 Run 800m Max Wall Balls in remaining time (20/16) Rest 1m Repeat for 3rds total – total WB is score “Act as if what you do makes a difference. It does.” – William James

EMOTM 10 1 PSN Build by feel Then, For time: PSN (95/65) – 2, 4, 6, 8, 10 Run – 500m, 400m, 300m, 200m, 100m “Originality is the fine art of remembering what you hear but forgetting where you heard it.” – Laurence J. Peter

“Bradshaw” 10rds for time: 3 HSPU 6 DL (225/155) 12 Pull-ups 24 Double Unders “Never find fault with the absent.” – Alexander Pope

FSQ 6×3 @70-75% 1st 2 reps 3s lower/3s pause in the bottom + 3rd rep same & add 10s hold at the top Then, EMOTM 10 Min 1 – 10 BJ (24/20+) Min 2 – 10 Double DB Thrusters (50/35) “We boil at different degrees.” – Clint Eastwood

AMRAP 22 *Pick one: 2k Row, 2k Ski, 100/70 Calorie Bike or 1 Mile Run Into – 2, 4, 6, 8, 10… HPCL (135/95) Burpees “Ideologies separate us. Dreams and anguish bring us together.” – Eugene Ionesco