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EMOTM 10 1 PCL Build to heavy single for the day Then, AMRAP 8 3 PCL @75% of heavy single 9 Lateral B.O.B. 36 Double Unders “Worry never robs tomorrow of its sorrow, it only saps today of its joy.” – Leo Buscaglia

Benchmark Friday! “Bear Complex” Partner Style 5rds per person, alternating rds: 1 PCL 1 FSQ 1 PP 1 BSQ 1 PP 7x – goal UB *You decide the weights, goal to increase each rd “I used to jog but the ice cubes kept falling out of my glass.” – David Lee Roth

AMRAP 10 Run 100m, 200m, 300m *12 Sledgehammer Hits after each run *Rest 2m AMRAP 10 200ft Reverse Sled Drag (3/2) 200ft Bear Hug Carry (any object) “God writes the Gospel not in the Bible alone, but also on trees, and in the flowers and clouds and stars.” – Martin Luther 

For time: 1/2 “Murph” Run 800m 50 Pull-ups 100 Push-ups 150 ASQs Run 800m Weight vest if able *Compare to 3/16/22 & 4/16/21 “Love sought is good, but given unsought, is better.” – William Shakespeare

BSQ Wk 2 2×10 @60–65% or more than last wk Then, For time: 15, 12, 9 Calorie Bike Burpee “All change is not growth, as all movement is not forward.” – Ellen Glasgow

AMRAP 22 1 Mile Run In remaining time: 12 BJ (24/20) 8R/8L DB PP (50/35) 6 DL (225/155) “Cherish all your happy moments; they make a fine cushion for old age.” – Booth Tarkington  

EMOTM 8 1 SN + 1 OHSQ Build by feel Then, Benchmark Friday! “Nancy” 5rds for time Run 400m 15 OHSQ (95/65 – compare to 11/1/21) “Age is something that doesn’t matter unless you are a cheese.” – Luis Bunuel  

8m TGUs Alternate R/L – any equipment Then, AMRAP 6 9 HPCL (95/65) 7 S2O (same bar) 5 T2B Rest 1m AMRAP 6 25 Double Unders 5 HPCL + S2O (same bar) 5 T2B “The secret of staying young is to live honestly, eat slowly, and lie about your age.” – Lucille Ball

EMOTM 24 Min 1 – 12/8 Calorie Bike Min 2 – 30sec Sandbag OTS Min 3 – 4 Muscle-ups *Score total reps/cals “When you’re in jail, a good friend will be trying to bail you out. A best friend will be in the cell next to you saying, ‘Damn, that was fun.’” – Groucho Marx

BSQ 2×10 @55-60% Then, Row 1K for time “Sometimes you lie in bed at night and you don’t have a single thing to worry about. That always worries me!” – Charlie Brown