miki

AMRAP 20 Partner or Solo 200m Farmer Carry 20 DB FSQs 20 DB PJs 20 DB Step-ups *If partners, split reps any way, one person working at a time. “Success seems to be largely a matter of hanging on after others have let go.” – William Feather

“Daniel” For time: 50 Pull-ups Run 400m 21 Thrusters Run 800m 21 Thrusters Run 400m 50 Pull-ups “Let us always meet each other with smile, for the smile is the beginning of love.” – Mother Teresa

Every 3m for 10rds: *Pick one* Row 500m/400m Ski 500m/400m or Run 400m “Give me the luxuries of life and I will willingly do without the necessities.” – Frank Lloyd Wright

10m Handstand Practice – hold, walk, elevated, kick-ups, shoulder taps, wall walks, handstand push-up negatives, HSPUs, etc Then, For time: 40 Box Jump Over 20 HSPU 30 BJO 15 HSPU 20 BJO 10 HSPU 10 BJO 5 HSPU “Care and diligence bring luck.” – Thomas Fuller

BSQ 4×3 (2sec lower/2sec pause/2sec raise) Then, AMRAP 6 1 DL + 2 PCL + 3 FSQ + 4 Front Rack Lunges 5 Burpees over the bar “The good man is the friend of all living things.” – Mahatma Gandhi

Strict Pull-ups (Weighted if able/banded if necessary) 10, 8, 6, 4, 2 Then, AMRAP 8 T2B – 3, 6, 9, 12… 30 Double Unders after each set “With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

EMOTM 8 1 HCL Then, With a 15m Cap: 50 Bar-facing Burpees 50 Wall Balls 800m Run Max HCL in remaining time (get mod heavy) “If you are lucky enough to find a way of life you love, you have to find the courage to live it.” – John Irving

For total time, with a partner or solo (mod as needed for solo): 3rds 150 Double Unders 6 Rope Climbs (sub 18 Ring Rows or Supine Rows) *Rest 2m 3rds 40 T2B 12 Wall Walks “Sooner or later, those who win are those who think they can.” – Paul Tournier

BSQ 6×3 (2sec lower/2sec up) Then, 100 Double KB or DB Lunge Steps *Every time you set down the weights, perform 5 FSQs with them, then continue lunges. “Rather fail with honor than succeed by fraud.” – Sophocles

Strict Pull-ups Weighted if able/band if needed 1×8, 2×6, 2×4 Then, “Helen” 3rds for time: Run 400m 21 AKB Swings 12 Pull-ups “The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.” – Helen Keller