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AMRAP 30 Min 1 – 10: Alternate 100m Sprint & 6 SB OTS Min 11-20: 200ft Carry (any equipment) Min 21-30: 100m Sprint & 3 SB OTS “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas A. Edison

Strict Press 5×3 Find mod/heavy weight and use for all sets – not a build Then, For time: 30 Muscle-ups “Victory is sweetest when you’ve known defeat.” – Malcolm S. Forbes

Happy Independence Day! “Morrison” For time: 50, 40, 30, 20, 10 Wall Ball (20/14) BJ (24/20) KB Swings (53/35) “Do what you can, with what you’ve got, where you are.” – Teddy Roosevelt

FSQ + BSQ 2 sets of 7+13 @60-65% of FSQ max Then, Partner AMRAP 10 12 HCL (135/95) 15 B.O.B. *Split reps any way, one person working at a time. “It does not matter how slowly you go as long as you do not stop.” – Confucius

EMOTM 8 2 HPSN Build by feel Then, AMRAP 12 10 Alt DB SN (50/35) 10 BBJO (24/20) “Success isn’t overnight. It’s when everyday you get a little better than the day before. It all adds up.” – Dwayne Johnson

10m – Alternating TGUs Then, 3rds – 3m ON/2m OFF 20 Wall Ball (20/16) 15 T2B *Pick up where you leave off for total rds “People begin to become successful the minute they decide to be.” – Harvey MacKay

EMOTM 20 Min 1 – 3 PCL (225/155) Min 2 – Max Calorie Row *Score total PCLs & total Calories “All our dreams can come true; if we have the courage to pursue them.” – Walt Disney

For time: 50/40 Calorie Bike 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Ring Row & DB PP Into 150 Double Unders “Make each day your masterpiece.” – John Wooden

FSQ + BSQ 2 sets of 7 FSQs + 13 BSQs @55-60% Then, EMOTM 7 6 50ft Shuttle Runs “Hope is being able to see that there is light despite all of the darkness.” – Desmond Tutu

5rds for time: 15 KB SDLHP (53/35+) 18 BJ (24/20) 21 Abmat Sit-ups “A person will sometimes devote all his life to the development of one part of his body – the wishbone.” – Robert Frost