PPLAdmin

3rds – 3 FSQs (heavy by feel) Immediately into max reps BSQ (same weight) Rest as needed after Then, 3rds for time: 75 Double Unders 12 Alt DB PCL + Lunge R/L (50/35) “We aim above the mark to hit the mark.” – Ralph Waldo Emerson

“Nate” AMRAP 20 2 Muscle-ups 4 HSPU 8 AKB Swings (70/53) “Don’t forget to love yourself.” – Soren Kierkegaard

EMOTM 10 1 HSN Build by feel Then, EMOTM 15 Min 1 – 12 T2B Min 2 – 36 Double Unders Min 3 – 6 Heavy OHSQ (you pick) “Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun

FSQ – 5, 4, 3, 2, 1 Build heavy by feel Then, For time: 22, 16, 10 Burpees Alt DB SN (50/35) “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

AMRAP 12 NFT 5-10 Clapping or Plyo Push-ups 10 Supine Pull-ups 5-10 Strict Ring Dips 15 Banded Face Pulls Then, Team AMRAP 18 (3-4ppl) “Follow The Leader” 100ft Sled Push (5/4) 200m Run 10 Calorie Bike “That man is a success who has lived well, laughed often and loved much.” – Robert Louis Stevenson

  2rds for time: 15 CL (135/95) 15 Wall Ball (20/16) 15 BJ (24/20) 15 Wall Ball 15 PCL (same bar) “We cannot live only for ourselves. A thousand fibers connect us with our fellow men.” – Herman Melville

AMRAP 20 Run 400m 21 AKB Swings (53/35) 12 Pull-ups “Dad taught me everything I know. Unfortunately, he didn’t teach me everything he knows.” – Al Unser

EMOTM 8 1 SN Build by feel Then, AMRAP 12 15, 9, 6 HPSN (75/55) OHSQ (same bar) Pull-up Wall Ball (20/16) “Choose your love, love your choice.” – Thomas S. Monson

AMRAP 12 NFT 8R/8L DB Bent Over Row (2s pause at top of each rep) 30s Superman Hold 8R/8L DB Bench Press (3s lower each rep) 8 Mini Band Wall Slides Then, AMRAP 10 100m Sled Sprints – alternate with teams of 2 or 3ppl (Pull Sprints, keep speed – weight by feel) “Genius ain’t

FSQ – 10, 7, 5, 3, 10 Increase each set, last set of 10 more than 1st set Then, For time: 35/25 Calorie Bike 15 PCL (185/135) 25 Bar-facing Burpees “Formula for success: rise early, work hard, strike oil.” – J. Paul Getty