miki

EMOTM 6 2 HPCL+J Build by feel Then, AMRAP 20 3, 6, 9, 12… HSPU CL+J (135/95) Calorie Row “Love and compassion are necessities, not luxuries. Without them humanity cannot survive.” – Dalai Lama

EMOTM 15 Min 1 – 5 Muscle-ups Min 2 – 30 Double Unders Min 3 – 20 Jumping Lunges Then, Every 90sec – 5rds 5-10 Strict Pull-ups “Cheerfulness is the best promoter of health and is as friendly to the mind as to the body.” – Joseph Addison

FSQ + BSQ 2 sets of 7 FSQs @50-55% + 13 BSQs @same weight Then, For time: 21, 15, 9 S2O (95/65) Wall Ball (20/16) Calorie Bike “He who knows that enough is enough will always have enough.” – Lao Tzu

800m Run Into – 10rds – 1m ON/30sec OFF 8 KB Swings (53/35) 4 Burpees Into – 800m Run (Score is time of this run) “Son, brother, father, lover, friend. There is room in the heart for all the affections, as there is room in heaven for all the stars.” – Victor Hugo

For time: 160 Double Unders 40 OHSQ (95/65) 40/30 Calorie Row 120 Double Unders 30 OHSQ 30/22 Calorie Row 80 Double Unders 20 OHSQ 20/15 Calorie Row “Be so happy that, when other people look at you, they become happy too.” – Anonymous

3rds for time: 3rds – 200ft Farmer Carry (53/35) 100ft Sled Push (3/2) 1 Rope Climb *2m Rest “The good life is a process, not a state of being. It is a direction, not a destination.” – Carl Rogers

Team WOD for time: 100 DB Walking Lunge Steps 50 Pull-ups 100 DB Step-ups (24/20″) 40 Pull-ups 75 DB SN 30 Pull-ups 50 DB Man Makers 20 Pull-ups *Split reps any way, one person working at a time. “A truly happy person is one who can enjoy the scenery while on a detour.” – Anonymous

Every 3m for 7rds: Sprint 200m Rest in the remaining time *After the last run/rest interval – pick a bike or rower and perform 50 Calories for time. “The struggle you’re in today is developing the strength you need tomorrow.” – Robert Tew

For time: 50 FSQs (135/95) 50 Bar-Facing Burpees Then, 5rds – 1m ON/30sec OFF Plank Hold *Weighted if able “Happiness is the only thing that multiplies when you share it.” – Albert Schweitzer

AMRAP 10 50ft HS Walk Ring Dip – 2, 4, 6, 8, … *Rest 2m AMRAP 10 30 Double Unders Ring Row – 2, 4, 6, 8, … “A friend is one who knows you and loves you just the same.” – Elbert Hubbard