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OHSQ 5×3 *3sec lower each rep, build by feel Then, “Karen” 150 Wall Balls for time (20/14) “It is amazing how complete is the delusion that beauty is goodness.” – Leo Tolstoy

AMRAP 21 7 BBJ (24/20) 5 DL (225/155) *Every 3m – Run 100m, pick up where you leave off for total rds/reps “Never apologize for showing feeling. When you do so, you apologize for the truth.” – Benjamin Disraeli

FSQ 5×3 Build by feel Then, For time: 21, 18, 15, 12, 9, 6, 3 – KB GSQ (53/35+) 25 Double Unders after each set “The most I can do for my friend is simply be his friend.” – Henry David Thoreau

3rds – In 3m complete the following: Sprint 400m Max S2O in remaining time (heavy by feel) Rest 1m between rds. 2rds – In 6m complete the following: Sprint 800m Max S2O in remaining time (same weight) Rest 1m between rds. “It’s the friends you can call up at 4am that matter.” – Marlene Dietrich

AMRAP 9 50ft DB Farmer Carry 2, 4, 6, 8, 10… (3m DB DL, 3m DB PCL, 3m DB SQCL) Rest 2m AMRAP 9 Max DB Burpee Step-ups (same DBs) “The question isn’t who is going to let me; it’s who is going to stop me.” – Ayn Rand

Find Strict Weighted Pull-up Max Then take 1/2 of that for 3×5 Then, For time: 30, 20, 10 T2B HS Walk after each set “Happiness is not a goal; it is a by-product.” – Eleanor Roosevelt

EMOTM 8 1 SQCL Thruster Build by feel Then, 10rds 1m Max Thrusters 1m Rest “Happiness is a direction, not a place.” – Sydney J. Harris

Every 2m – 5rds 2 BSQ @60-75% Every 2m- 5rds 1 BSQ @75%+ (Build each set by feel) Then, Ladder 7 DB Farmer Carry Shuttle (50/35+) 1, 2, 3, 4, … DB SQCL (same DBs) “The individual who says it is not possible should move out of the way of those doing it.” – Tricia

5rds for total time: 3 Muscle-ups 9 BBJO (30/24) Rest 1m Then, Tabata – 8rds 20sec ON/10sec OFF Alternating Sit-ups & Rollouts “You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

For total time: 3rds – 2m rest between 2 Wall Walks 10 Push-ups 2 Wall Walks 25 Wall Balls (20/16) *Rest 4m 1rd – straight through 5 Rope Climbs 100m Walking Lunge Steps 5 Rope Climbs “If we have no peace, it is because we have forgotten that we belong to each other.” – Mother