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BSQ 20rep Week 5 @70-75% Then, 5rds for time 7 DL (225/155+) 40 Double Unders “If you want a happy ending… that depends on where you stop your story.” -Orson Welles

SJ 4×2 (by feel) Then, AMRAP 15 9 Bar Muscle-ups 18 Push-ups 15 AB Calories 6 BMU 12 PU 15 AB Calories 3 BMU 9 PU 15 AB Calories *If you finish, start over! “Hanging onto resentment is letting someone you despise live rent-free in your head.” -Ann Landers

FSQ 4×3 (2sec lower, 1sec pause in bottom, 4sec up) @70-80% of 3RM Then, 4rds – 3min ON/1min OFF 8 KB Thrusters (53/35) 1 4-Cone Suicide  *Pick up where you leave off “Be faithful in small things because it is in them that your strength lies.” -Mother Teresa

AMRAP 12 NFT – Quality! 3-5 Strict T2B 8 Cuban Press 2-3 Max L-sit attempts 1 Core Complex (5 Hollow Pulses, 5 Tuck-ups, 5 Straddle-ups) Then, For time 50 Box Jumps (24/20) 100 RKB Swings (53/35) Run 400m 25 BJ 50 RKB Swings Run 200m “You learn as much from those who have failed as

EMOTM 10 Odd – Max UB Pull-ups (C2B, Regular, Strict w/band, or Ring Row mods) Even – 12 Burpees Then, 3x750m Row Sprints – rest as needed between “There are no rules for good photographs, there are only good photographs.” -Ansel Adams

BSQ 20rep Week 4 @65-70% Then, AMRAP 8 HSPU – 3, 6, 9, 12, 15… 3 PCL @75%+ after each round of HSPU “Reach for the stars, even if you have to stand on a cactus.” -Susan Longacre

SJ Technique – then moderate to heavy single/double practice Then, AMRAP 8 15 S2O (95/65) 20 V-Ups “The man with a new idea is a crank… until the idea succeeds.” -Mark Twain

FSQ 4×5 (2sec lower/2sec pause in each rep) @75-85% of 5RM Then, For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 DL (225/155) Pull-up “Don’t judge those who try and fail, judge those who fail to try.” -Unknown

4rds NFT 7 Floor Press (by feel) 10 Supine Pull-ups 10 Banded Pull Aparts (palms up) Then, Box Jump Practice – work on 1 or all of the following: max height, from a seated position, or depth jumps Then, Max Burpees in 4mins “The problem is never how to get new, innovative thoughts into your

Every 90sec – 10rds 1 CL Pull (return 2sec pause at each pp, mt, ak, floor) + 1 CL (by feel) Then,  5x1min Row Sprints (Rest as needed between) *Score is total meters “Fix your eyes on perfection and you make almost everything speed towards it.” -William Ellery Channing