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AMRAP 15 NFT 10 Supine Pull-ups (feet elevated) 12 DB or KB Floor Press 10R/10L Landmine Rows 12 Mini Band Wall Slides Then, AMRAP 8 2 Wall Walks 4 BJO (30/24) “We first make our habits, and then our habits make us.” – John Dryden

FSQ+BSQ 2 sets of 7+13 @70-75% of FSQ Then, For time: 20, 18 16, 14, 12, 10 – Barbell FR Lunge Steps (75/55) *40 Double Unders after each set “History is a vast early warning system.” – Norman Cousins

For total time: 3rds – 2m rest between 200m Run 12 DB Step-ups 12 DB SQCL (One set of DBs for both) *Rest 4m 3rds – 1m rest between 15 BJ (24/20) 2 Rope Climbs “Success is never accidental.” – Jack Dorsey

For time: 30, 20, 10 Calorie Row Deadlift (155/105) Bar-facing Burpees “There is no substitute for victory.” – Douglas MacArthur

Partners – For time: 200 Double Unders 100 T2B 100 Calorie Bike 100 Pull-ups *Split reps any way, one person working at a time “There are no limits. There are only plateaus, and you must not stay there – you must go beyond them.” – Bruce Lee

FSQ+BSQ 2 sets of 7+13 @65-70% of FSQ Then, 3rds for time: 15 Thrusters (95/65) Run 300m “Fortune befriends the bold.” – Emily Dickinson

Endurance Retest! *Compare to 6/5/23 Max Meters or Miles in 20m Pick same machine as last time “It is better to fail in originality than to succeed in imitation.” – Herman Melville

2007 CrossFit Games WOD For time: Row 1,000m Into 5rds of – 25 Pull-ups 7 PJ (135/95) “Energy and persistence conquer all things.” – Benjamin Franklin

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