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For total time: 1 Mile Run Into 12, 10, 8, 6 HCL (155/105) HSPU “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

Benchmark Friday! “The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQ *Pick up where you leave off *Compare to 8/9/21 Then, 100 Rollouts NFT “You have power over your mind, not outside events. Realize this, and you will find strength.” – Marcus Aurelius

10m to find heavy sled push (100ft) Then, 5rds for total time: 150ft Heavy Sled Push 400m Run Sprint 2m Rest “This is the mark of a really admirable man: steadfastness in the face of trouble.” – Ludwig van Beethoven

BSQ Wk 4/6 1×10@70-75% or more than last week Then, AMRAP 12 15 BJ (24/20) 10 Alt SLSQ 5 Burpees “Calm mind brings inner strength and self-confidence, so that’s very important for good health.” – Dalai Lama

For time: 50 DL (155/115) 50 Pull-ups 30 DL (225/155) 30 C2B 15 DL (275/195) 15 Bar Muscle-ups “We will either find a way, or make one.” – Anibal Barca

For time: 100, 80, 60, 40, 20 Double Unders 50, 40, 30, 20, 10 S2O (75/55) “What is a soul? It’s like electricity – we don’t really know what it is, but it’s a force that can light a room.” – Ray Charles

BSQ Wk 3/6 1×10@65-70% or more than last week Then, Benchmark Friday! “Fran” For time: 21, 15, 9 Thruster (95/65) Pull-up *Compare to 9/10/21 “I have seen what a laugh can do. It can transform almost unbearable tears into something bearable, even hopeful.” – Bob Hope

AMRAP 24 Partner Leap Frog Row 300m Run 300m 300ft Sled Push (3/2) *Partner cannot go until other completes movement. “You may have to fight a battle more than once to win it.” – Margaret Thatcher

For time: 21, 18, 15, 12, 9, 6, 3 KB Swings (53/35) Push-ups T2B “What the world really needs is more love and less paper work.” – Pearl Bailey

5rds for total time: 10 Box Jumps (24/20) 8 Calorie Bike 200ft Farmer Carry (heavier than your usual) 1 Rope Climb 1m Rest “The hardest thing to understand in the world is the income tax.” – Albert Einstein