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FSQ 5×2 – find a 2RM Then, 2rds for time 15 CL (135/95) 15 Wall Ball (20/16) 15 Box Jump (30/24) 15 Wall Ball  15 PCL (same bar) “The art of being wise is the art of knowing what to overlook.” -William James  

Psst…Did you hear we got new shirts in?! Get one while they last! Bulgarian Split Squat 3×7 per leg *Use DBs, back foot elevated Then, AMRAP 10 21, 15, 9 – S2O (95/65) 9, 15, 21 – BSQ (same bar) *200ft Shuttle Run after each round “I believe things cannot make themselves impossible.” -Stephen Hawking

3rds – 2min rest between rounds 4 Thrusters (135/95) 8 Box Jumps (24/20) 1 Minute Max Burpee Pull-ups Rest 5mins 3rds – 1min rest between rounds Run 400m Row 300m 15 UB “High” Ball (20/16) “There is more to life than increasing its speed.” -Mahatma Gandhi  

Plank Skills Then, Tabata! (8rds 20sec ON/10sec OFF – per station) Battle Ropes Row for meters Double Unders Ball Slams “The more we do, the more we can do.” -William Hazlitt  

Floor Press 3×10 Ring Row 3×10 *Alternate between the two Then, AMRAP 7 5, 4, 3, 2, 1 and start over again PSN  Bar Muscle-up “If opportunity doesn’t knock, build a door.” -Milton Berle  

FSQ 5×3 @60-70% (tempo) Then, “Elizabeth” For time 21, 15, 9 CL (135/95) Ring Dip “Life began with waking up and loving my mother’s face.” -George Eliot  

4×12 Reverse Lunge Steps (6R then 6L, stationary) @40-50% of BSQ max Then, 3rds for time 12 Alternating 1-Legged Squats  12 Heavy RKB Swings (more than your usual) 6 Muscle-ups (Ring or Bar) (*Sub 12 Pull-ups or Ring Rows AND 12 Dips) “There’s a way to do it better – find it.” -Thomas A. Edison

For time 3rds – 2min rest between each round 7 HPCL (155/105) 10 Wall Ball (20/16 – higher target) Run 200m Rest 2mins 3rds – 2min rest between each round 10 OHSQ (95/65) Run 200m 50 Double Unders Rest 2mins 100 Sit-ups for time “A teacher affects eternity; he can never tell where his influence

Skills! 12rds – :07sec ON/:10sec OFF – Arch/Hollow kips 4rds – :15sec ON/:15sec OFF – Ring support holds 4rds – :25sec ON/:25sec OFF – Ring support holds 4rds – :35sec ON/:35sec OFF – Ring support holds 3rds – Max UB Strict Pull-ups immediately into Max Kipping/Butterfly Pull-ups Then, 4rds  1 Minute Max Meters on Rower