miki

5×3 Push Press – Build by feel Then, 3rds for time: 30 DB S2O 20 Box Jumps (24/20) 10 HSPU 30 DB Lunge Steps *Same DB set for both “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, […]

EMOTM 10 1 PCL – Build by feel Then, AMRAP 12 1, 2, 3, 4, 5… Wall Walks PCL (185/125) “How do we change the world? One random act of kindness at a time.” – Morgan Freeman

Strict Weighted Pull-ups 5, 4, 3, 2, 1 Then, AMRAP 20 100 Calories (you pick the machine) 75 Sit-ups 50 Pull-ups “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” – Maya Angelou

AMRAP 25 40 Double Unders 20 B.O.B. 10 DL (225/155) Rest 1m “To kindness and love, the things we need most.” – Grinch

6x500m Row Sprints *Note fastest/slowest times “Fear is the main source of superstition, and one of the main sources of cruelty. To conquer fear is the beginning of widsom.” – Bertrand Russell

“DT” 5rds for time: 12 DL 9 HPCL 6 PJ *DB (50/35), KB (53/35), or Sandbag – no bars “Other things may change us, but we start and end with the family.” – Anthony Brandt

EMOTM 12 Min 1 – 5-8 Strict Weighted Pull-ups (or modified) Min 2 – 45sec Weighted Plank Hold Then, For time: 21, 15, 9 Wall Ball (20/16) BJ (24/20) T2B “In family life, love is the oil that eases friction, the cement that closer together, and the music that brings harmony.” – Friedrich Nietzsche

3rds for time w/a partner: Run 800m together 24 PSN (155/105) – split reps any way, one person working at a time “Family is not an important thing. It’s everything.” – Michael J. Fox

BSQ 4×3 @75% (3sec pause just out of the bottom) Then, AMRAP 12 1 Rope Climb 3 FSQ (135/95) 3 PP (same bar) 1 Rope Climb 4 FSQ 4 PP 1/5/5, 1/6/6… “Our deeds determine us, as much as we determine our deeds.” – George Eliot

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.